The 6 Dimensions

Hello workout friends! This week we're expanding our focus to include elements of health other than fitness.

If you were to ask 10 people their definition of wellness – you’d get 10 different definitions. We spend a lot of time focusing on ways to push ourselves physically. It’s one part of our lives that makes us feel better, but according to a local health expert, it’s not the only part.

“So really, when we’re talking about the six dimensions of wellness, they’re all connected,” says Gail Peitzmeier. She’s the Wellness Manager for Employee & Family Resources and an expert in everything from fitness and nutrition to health promotion and wellness programs. She says there are six areas that have a huge impact on our overall well being: Physical, social, emotional, spiritual, emotional and environmental.

Let’s start with physical, since it’s what we highlight every week. Gail says this dimension is about more than just getting your body moving. “Maybe they need to make sure their health is in order. Things like knowing numbers like cholesterol, blood sugar, they should get preventative exams, etc…”

The next dimension is social. Relationships are an important part of wellness. “Being connected to people is so vital,” Peitzmeier explains, “making sure you’re involved in a group or with friends who are supportive of you. Everyone needs a positive social network.”

Being social can have an impact on enjoying life and staying optimistic – the emotional dimension. “For one thing, it’s learning to deal with challenges. And also feeling good about yourself and others”

And those aspects are tied to the spiritual dimension. “Finding purpose in life or meaning in life. Asking yourself, what are my core values and beliefs?”

From your heart – to your head. The intellectual dimension affects everything. “So often we exercise muscles,” says Gail, “but do we exercise our brain? It’s important to do word jumbles, riddles, play game … things that are hard!”

Finally, there’s the environmental dimension - and we’re not talking about recycling. “This is all about what’s surrounding you. Are you in a safe environment that is comfortable, or is it chaotic?”

You’re probably thinking there’s no way you can tackle all of these elements at once, and that’s ok. Gail says you shouldn’t. “It isn’t this thing where we say I’m starting this on January 1st and by the 30th I’m going to have these knocked out. All that does is create stress! Maybe take one at a time, because when you think about it, through your lifespan you are working on one of these at some point.”

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

Myth Busting!

Hello fitness fans!

Ya know, this whole being healthy thing can be really hard. Not just because of the time, effort and discipline it requires but also because there is so much bad information out there. That's why we're doing some myth busting!

Can resistance training replace a cardio workout? That’s the question we set out to answer with the help of one of our personal trainers. “Even though the heart rate is elevated when you’re doing strength training it’s different than when your heart rate is elevated with cardio because of stroke volume,” says Angie Gallagher. If you’re like us, we looked at her like she was speaking a foreign language.

Simply put “stroke volume” is the amount of blood pumped by the heart each time it beats. The more cardio you do – the stronger and more efficient your heart becomes, pumping more blood and carrying more oxygen through your body.

“If it’s easy you’re probably spinning your wheels and wasting your time,” Gallagher says with a grin. We know her well enough to know that none of her workouts are easy. In part because she almost always has us doing both cardio and resistance. “Women tend to love their cardio, men love their strength training – for us to be healthy and overall fit we really have to have both elements.”

That’s because while lifting doesn’t have the same benefits as cardio, it’s important in other ways … making your muscles and bones stronger and preventing injuries. If you add in some core moves and a little stretching the whole body sees some big benefits.

“It can be really hard and be a lot of fun,” Angie insists, “that’s what I try to show people… it should be empowering and fun.”

Angie is offering a special two week “body blast” right now – perfect for the holidays!

On January 2nd, her new studio opens. Get details by dropping her a line at fitnesswithangie@gmail.com

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

Running blind

Running is a solitary sport and a lot of the people who do it, like it that way. But if you’re interested in being part of a team – this “Workout of the Week” may be just the thing for you.

From a distance, Don Owens and Dennis Haney look like a couple of friends going for a run. They are – but with a bond that’s different than most. A bungee cord keeps them connected as they cover mile after mile. Dennis is one of several people who runs with Don. “They’ve all evolved into really good friends,” Don says, “I spend a lot of time with them and I do have to trust them.” That’s because they function as Don’s eyes.

“Well, I never ran any races when I had sight - which I did for thirty years,” he explains, “my only experience has been as a blind runner.” Don lost his sight to a degenerative eye disease. “A friend at work talked me into running a marathon – I thought she was crazy because I couldn’t even run a mile!”

He’s covered countless miles since then, including four marathons - thanks to his friends. “It’s really paying attention to all the things that as runners with sight, we take for granted,” explains Dennis. Now he and Don help Mike Boone with Adaptive Sports Iowa’s guide running clinics.

We immediately learn that being a guide isn’t as easy as it might seem. While I’m blindfolded Sonya tries to give me verbal cues about what obstacles are in our path. When we reach a set of stairs, we both feel a sense of panic and she asks, “How do I do this?!?!”

It’s obvious Dennis and Mike are a lot more confident, but they tell us even the experts trip up occasionally. “Certainly learning through experience when I failed,” Dennis says with a bit of a grin, “I may’ve run Don into an orange cone once.” Don starts laughing remembering the incident. “I did a nice shoulder roll and came back up and we kept going. I didn’t even know it was a cone! I said what was that?!?! I’m positive Dennis didn’t do it on purpose. Well, pretty sure.”

And that’s how these runners approach life. If there’s an obstacle they find to get around it, or over it – or through it. “A gentleman came up to me and said his son was blind and that he realized his boy could probably do a lot more than he thought,” says Don, “comments like that make it worthwhile.”

For more information on Adaptive Sports Iowa and guide running clinics visit this website:
http://iowasportsfoundation.org/Sports/AdaptiveSportsIowa.aspx

EEK
Erin.Kiernan@whotv.com

It's all about the arms!

Our focus on adaptive sports continues this week as we team up with Mike Boone and Nicholas Bassett to try hand cycling.

The bikes look like recumbent ones you often see on the trail and have the same components as any other bike. They’re just backwards and upside down to allow your arms to do the peddling.

“I think you’ll do just fine,” says Nick. That’s easy for him to say. Nick cycles about 25 miles every Sunday. But that wasn’t always the case.

“I never rode a bike. I never learned how to ride a bike. Bikes hate me and I hate bikes. When I tried to learn, when I was little, I always fell off. I could never get my balance down right and I finally get to ride a bike. And I’m not gonna let my condition slow me down.”

Nick has scoliosis. He was born with it. He typically uses a wheelchair to get around. But when he rolls down the trail on his hand-cycle, he is free as a bird.
“Oh, it’s a thrill. It’s amazing. There’s nothing like it. It’s like people that ride regular bikes. They’re passionate about riding. It’s the same thing. It’s so fun. It’s amazing.”

It’s also amazing – to us – how hard it is to bike without the use of your legs.
“If you haven’t done it before, getting started, it can get pretty tough.”
Nick describes the initial pain as excruciating. The muscles of the arms, chest, back and abs are forced to do the work of the much larger muscles used on a traditional bike.

At one point I said, “I’ve never wanted to get up and walk so badly.” To which Nick responded, "Yeah - it gives you good perspective, doesn't it?"

Maneuvering the bike isn’t easy either. The turning radius is larger, because the wheel base is wider. Nick instructs us to swing out wide, or risk plunging into a ravine. Eventually, we get the hang of it and the ride makes it all worthwhile.
As we tick off the miles, we take in the scenery, the sunshine and feel the exhilaration of a heart-pounding workout.

“I feel ten times healthier, ten times better about myself,” says Nick. “I'm glad I'm finally involved in Adaptive Sports Iowa, because I've never been able to be this active. I’m active all the time now and I love it. It’s given me a whole new outlook on life.”

To get involved with ASI, check out this webpage:
http://iowasportsfoundation.org/Sports/AdaptiveSportsIowa.aspx

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

When your ears are your eyes

Hello workout fans! This week we continue our focus on adaptive sports. I missed this shoot because I was on vacation, and I am so sorry I did. Sonya had a blast.

A blindfold isn’t your typical baseball accessory, but this isn’t your typical baseball team.

“Okay, first of all you gotta trust me,” says Fran Guerra Jr. as he leads Sonya across the baseball field. “The first thing I’m gonna have you do, I’m gonna put a bat in your hand and I want you to listen for that base.”

You heard him right, listen for the base. In beep baseball, the bases and the ball beep, because the players can’t see either one. Everyone on the field is visually impaired.

Finding the base – even running without the use of your eyes is a challenge, if not downright scary. “Okay, bring it in,” says Frank. “Listen to my clap. Bring it in.” Almost instantly, I have a greater appreciation for my teammates’ courage.
“Just listen for my voice. That’s what everyone else has to do.”

The team includes John Patterson, who has been visually impaired his entire life. He plays beep ball for the same reasons people with sight enjoy sports.
“I think the best part about playing is just the team atmosphere, being able to play with other people, enjoying each other’s company and being able to be active.”
John has no fear when it comes to fielding. He darts toward the ball without hesitation, then crawls on the ground to find it. My fielding skills are non-existent.

There are six players on the field – three in the infield, three in the outfield. A spotter serves as the players’ eyes on the field. “Your spotter will tell you where you are after the play is done,” says Frank. Communication is the key. If you hear a ball coming at you and you think you can get it, you’re supposed to shout “coming.” If you hear it pass by, you’re supposed to shout “by me” and hope your teammate comes to your rescue. “The more you practice the better you get,” says John.

Eventually, Sonya is able to field a ball. But if you think fielding is hard, try hitting the ball. Frank helps Sonya find the base and places a bat in her hand. He watches her take a few practice swings, before delivering a real pitch. She grazes it, which results in a foul ball.

Patience is one of Frank’s strong points. But he knows better than most how difficult it is to connect with a ball you can’t see. “I’m legally blind in my right eye and totally blind in my left eye,” says Frank.

It’s cliché, but in this case it’s true: The blind really are leading the blind.
“Volunteers are not needed for this sport,” says Frank. “If you get six blind people on one team and six blind people on the other team and maybe one or two volunteers that are sighted, that’s all you need.”

“The more people get to know a visually impaired person or a totally blind person, the more they say and think we can do most of the stuff they can do,” says John.
They can do most of the stuff a sighted person can do – maybe more. But then again, these aren’t your typical players.

“I don’t care about winning,” says Frank. “I want them to have fun and I want to give them the opportunity to actually live life to the best that they can by giving them a tool that is available to them, no questions asked.”

The Iowa Reapers will be one of about 20 teams competing in the Beep Ball World Series in Ames next summer. Teams from as far away as Taiwan are expected to participate in the five day tournament.

For more information visit Adaptive Sports Iowa at:
http://iowasportsfoundation.org/Sports/AdaptiveSportsIowa.aspx

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

Welcome to the Workout of the Week blog!

Sports and recreation opportunities for disabled people in Iowa have been few and far between. We want to let you know about a group creating more opportunities so we’re teaming up with Adaptive Sports Iowa for the month of November.



Using a wheelchair while playing basketball isn’t slowing down these athletes one bit.

“We like to say there are wheelchair users and shoe users,” says Mike Boone, the Director of Adaptive Sports Iowa. “But we’re all on the same playing field.”
For us it means being off our feet and out of our comfort zones.
“Go ahead and take a seat,” says Mike as he motions toward a wheelchair.
Mike and John Litzkow have lots of pointers, but there’s really no way to prepare us for wheelchair basketball.

Drills are first. We work on speed, agility and ball handling. It’s simple for the regulars, ugly for us. And we haven’t even started playing yet.
“Think of it this way,” says Mike. “Your wheelchair is an extension of your body. So, you can’t hit anyone when they’re in the process of making a shot. That would be a foul.”

Once the game gets going, things get really interesting. We’re still learning a lot of the rules and our shooting skills leave a lot to be desired.
“You really get a good sense of what life is like living in a chair,” says Mike. You’re using muscles your body has probably never used before and ways they’ve never been used before.”

The workout is tough, even before the pros get serious.
“It’s competitive but it’s also a lot of fun,” says Mike, as several wheelchairs became tangled together. “Where else can these guys go play basketball?”
As the guys sink shot after shot, something else is happening on the court.
“After a while you don’t look at them as someone with a disability. They’re just people out having a good time and that’s what’s at the core of Adaptive Sports Iowa. That’s what we’re trying to do,” says Mike. “Anything that we do, there’s an adaptive version of it. No matter the disability there is a way to adapt to do that activity.”

Adaptive Sports Iowa is trying to create a network of people and programs to serve the entire state. That network is growing, and helping people with and without disabilities shatter stereotypes and overcome challenges.

“These are people who’ve dealt with a lot of different obstacles and overcome a lot of barriers in their life,” says Mike as the players “high-five” on another.
You can see it in their attitudes and their personalities – and it’s infectious.

To get involved, check out this website:
http://www.iowasportsfoundation.org/Sports/AdaptiveSportsIowa.aspx

ASI needs volunteers - and money. The group gets by solely on sponsorships and donations and equipment for adaptive sports is expensive. One sport wheelchair costs around two thousand dollars.

Thanks for dropping by!
EEK
Erin.Kiernan@whotv.com

Tennis anyone?

Growing up in small town Nebraska, I didn't have much of an opportunity to play tennis. There were courts by the public pool and my friends and I used to smack balls around occasionally but we had no idea what we were doing and there were no organized teams in the area. That's probably part of the reason this Workout of the Week felt so difficult to me. I haven't felt so uncoordinated (or so out of breath) in a long time!

We found out about some great tennis players in Central Iowa thanks to an email letting us know a group of local women brought home the National Amateur Championship trophy! They started playing the game as a way to get in some exercise and some girl time while their husbands played golf. A year after picking up rackets these moms were winning major matches!

When we decided to feature these athletes in a Workout of the Week segment, we never dreamed we’d get put through the paces with the Director of Tennis at Aspen Athletic Club. Gary Scholl has a bit of an evil grin on his face when he describes the workout called “cardio tennis”. “Just pay close attention cause I keep things flowing,” he tells us, “you will have break times when the balls are all gone.”

We start with base line drills and these women make it look easy. But they swear, when they started - they struggled too. “You’d be shocked to see what most of us have come from,” says team captain Andi Laine, “we looked like you when we started out!” That`s hard to believe, considering they`re now the reigning champions in their division. “We started last summer with a group of ladies who just kind of wanted to get out and leave the kids at home.”

Their coach, Bob Peterson, the tennis pro at Aspen saw some potential, even though the ladies were more interested in the social aspects of the game. “We really didn`t think we were going to go that far,” says Natalie Cataldo with a laugh, “then we made it to St. Louis and we were like ‘girls weekend!’ ... and all of a sudden we`re like, we just won this whole thing, what just happened?!?”

After Districts, it was off to Nationals. Bob believes their attitudes played a major role in winning. “They just weren`t uptight. They just had a lot of fun doing what they were doing. And they drove their coach crazy a few times!”

Of course, conditioning also contributed to their victory ... which brings us back to the workout. Gary clearly loves torturing us and doesn`t let up. Each drill has us scrambling, and sucking air. It’s easy to see this is a great way to get in shape – and even better, have some girl time at the same time. “I think that`s what makes it so much fun, we`re laughing we`re not as serious until we get on the court,” say Andi and Natalie, “we just have fun.”

But make no mistake, winning is also fun – and these women are champions.

If you want to pick up a racket - visit the Aspen Athletic club on Hickman Road. Here's the website:
http://www.aspenathleticia.com/iowa-locations/hickman-des-moines/

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

Ten Hut!

Welcome to a workout that will snap you to attention, before it leaves you gasping for air.

A few laps around the gym kick off the High Energy Athletic Training (HEAT) obstacle course at the Walnut Creek YMCA. It’s not too tough, until the instructor, Kristina Storm kicks it up a notch.

“This is an obstacle course that I picked up at a fitness convention I went to a couple months ago,” says Kristina. “We went through it with an actual Drill Sergeant.”
Kristina says she’s tweaked it a bit and made it her own, but the class still has a “Boot Camp” feel to it. And Kristina isn’t far from a Drill Sergeant herself.
“Come on, stride those legs. Get moving,” she shouts.

After the warm-up, the real work begins. Kristina shows us how it’s done as she jumps over a line of obstacles. The goal is to get through the obstacle course as fast as you can.

“We have double everything,” says Kristina. “So, you’re racing against your partner and the idea is to beat your partner but not let your partner fall that far behind. So, you want to encourage them and at the same time win.”

From jumping jacks with resistance bands, to squats, leap frogs and jump boxes, this obstacle course has it all – and Kristina keeps everyone moving.
“Danna,” she yells at one of the participants. “Crab walk! I got my eyes on you!”

This class is built on cardio, but there is also strength training incorporated into the workout. “Very, very intense,” is how Kristina describes it. “Most of the people who come here, this is not there first experience at a class like this. You do need to take some other classes before coming here so you know what you’re getting into.”

At times, it’s downright painful. And getting through the obstacle course once is hard enough. By the third round, we’re taxed. But pushing yourself and your partner is what this workout is all about. As a result, regardless of the pain, people keep coming back for more.

“I’ll see you next week,” says Kristina.

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

Keep on burnin'!

Hello workout friends!
This week we're back in the hands of personal trainer Angie Gallagher - the angelic looking woman with evil fitness tricks up her sleeve.

During this session, she's introducing us to "metabolic training". Simply put, she says it's a very intense type of workout. "It's taking exercises and giving very little rest in between and using as many muscles as you can at one time."

That means we're doing some familiar things like burpees and walking lunges with an overhead press, but Angie's also throwing in very awkward moves like a plank crawl with a triceps dip. "The heart rate's elevated," she explains, "you're getting your cardio in and making your body a machine that's burning a lot of calories and fat... raising your metabolic rate!"

That all sounds fantastic, but it feels brutal - and that's the point. "We're trying to take exercises that you couldn't sustain much longer than what we're doing, "Angie says with a grin, "you are being pushed to your limits."

She says the result - is raising the metabolic rate. "So we're raising it throughout the day, or even into the next if you're doing really well, which is different than a steady-state workout where when you stop working out the calorie burn is finished for the day."

There is no plodding along when Angie's cracking the whip, and the way this session ends may be the most difficult part of all. We have to go all out on cardio. Sonya is on the treadmilll sprinting on a hard incline and I'm doing a combination of burpees and star jacks. When the four minutes are up, our hearts are pounding and our lungs are exploding and Angie is elated. "It's like I told you," she says with a giggle, "very little rest, that's what makes it good."

We hate her.

Just kidding - we love her. You will, too! Here is her contact information:

515.710.6987
fitnesswithangie@gmail.com

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

When Sonya and I walked in to Holmes Health and Fitness a few weeks ago, we almost turned on our heels and ran after seeing our trainer - Bryce Holmes. He looks like the Incredible Hulk and I am NOT exaggerating.

We quickly discovered that Bryce is a super nice, down to earth guy and if you’re looking for a quick fix to your weight problem, Holmes Health and Fitness probably isn’t for you.

“It’s not about instant gratification,” says Bryce Holmes is the owner and a competitive body builder. Instead, he says it’s about making lifelong lifestyle changes, dedication and hard work.

“I want to educate people. I want people to get results. I want to help people change their lives.”

He shows us a circuit workout that uses the push-pull method of weight lifting. Given Bryce’s intensity, we’re a little worried. We begin with a chest press. After 20 repetitions on the incline bench, we move on to rows, overhead squats, bicep curls and lunges. There is no rest between sets and Bryce is a stickler on form.

“Resistance training for women is very, very crucial. The biggest thing, when women come in, I always hear, ‘I don’t want to get big and bulky,’” says Bryce. “You can’t get big and bulky. You don’t produce the same hormones a man does.”

Instead, by building more muscle, Bryce says you’ll turn your body into a fat burning machine. But that machine needs fuel – good, clean fuel.
“Food is fuel. I eat to live. I don’t live to eat.”

Bryce recommends eating six, small, high protein meals a day. Carbohydrate intake is based on your activity level. And for the most part, processed foods are off limits.
“You can enjoy that piece of pizza, but don’t expect every meal to be like that and then wonder why you feel horrible and why you’re not seeing results.”

The short-term results of this workout are clear. After three rounds, our muscles are taxed. We’re drenched in sweat and gasping for air. But stick with it and Bryce says you’ll build muscle and self-confidence – maybe enough to strike a few body-building poses of your own.

“It’s not just about weight loss. Do you want to look good naked or do you just want to look good in your clothes?”

Hellllllllloooooooooooooooooooo?!?!?

If you want to meet with Bryce, check out www.holmeshealthandfitness.com or call 987-1003.

EEK
Erin.Kiernan@whotv.com

Get your salsa on!

Welcome to the blog, workout friends! This week we are showing you a really fun way to burn some calories and make new friends.

The people who know what they're doing make salsa dancing look effortless. Their hips shimmy and their feet fly, so we're surprised to learn that this dance is a good choice for beginners like us. "Salsa is probably one of the easiest dances to learn," says instructor Luisito Cabrera. He explains that the basic timing of this dance never changes. You move on counts one, two and three and pause on four. You move again on counts five, six and seven and pause on eight.

In this beginner class we start by learning the basic. There’s no music, just Luisito’s constant counting. I’ve already had a few lessons and given Sonya a heads up about the footwork so we quickly move on to learning the right turn and that cross body lead.

Now it’s time to try the moves with a partner and at times it’s ugly. Sonya is stepping on people’s feet and I hit one poor guy in the face with my elbow. In spite of all that, Luisito turns on the music and counts us through the steps. Regulars like Sara Reimer are practically glowing. "One of my friends asked if I would take salsa lessons with him so I gave it a try and now I'm hooked!"

Sara stuck with beginner lessons and quickly moved through intermediate and onto advanced classes. "It's fun!” she says, “Plus, it's a great workout, so that's a bonus!" If you're as talented as some of these people, you can burn about 400 calories an hour! "It depends on how showy you are,” says Luisito, “some ladies will work a lot of arms and a lot of hips and the guys have to learn how to lead a turn, which requires a lot of arm strength."

There are more perks … dancing reduces stress, increases energy, and makes you happy! What more could you ask for?!?

"That's part of the magic of salsa,” Luisito says with a laugh, “it is fun. It’s very social and you make a lot of friends... a lot of friends."

For more information on salsa dancing www.salsadesmoines.org.

The reason I've been taking lessons is because I foolishly agreed to be part of a "celebrity" dance competition at the Latino Heritage Festival on Sunday afternoon. For more information visit www.latinoheritagefestival.org. Hopefully I won't embarass myself too badly - thankfully, Luisito is a great teacher!

EEK
Erin.Kiernan@whotv.com

What a blessing

This week's workout was absolutely wonderful, in many ways.

Tammy Stanbrough has been a fitness trainer since 1982. Her southern accent mirrors her hospitality.
“I teach this water aerobics class at my home and I’ve been doing this for five years at the house.”
Tammy welcomes everyone, every Tuesday and Thursday evening, weather permitting.
“We have all ages, all fitness levels. We have just about anything for everybody.”
We begin by jogging in place. This isn’t so bad, but then come the water noodles. They add some resistance and force you to use your core to stay afloat. Suddenly, Tammy’s southern accent takes on a drill sergeant tone, but the same women keep coming back for more, week after week.
“I have people from all over the metro: Grimes, Polk City – they come from everywhere.”
Tammy is from Florida. She moved here years ago, not knowing anyone. She says many of these women were her first friends. They’re now like family.
“They have been with me for 11 years now and the camaraderie and the social aspect of this keep these people active. Plus, I keep feeding them treats and they keep coming back,” Tammy says with a hearty laugh.
Tammy gives a lot, but she also receives a lot in return. That became clear when the breast cancer she thought she’d beat in 2002, returned seven years later.
“I wound up going back to Mayo and they told me not only was there one cancer tumor, there were three.”
Doctors took out the tumors and reconstructed her body during a 16 hour surgery. Tammy also received chemotherapy and radiation. But after a few months off, Tammy is back.
“I’m blessed,” she says. “It’s gone – again.”
She believes her recovery is due, in part to her workouts, and her workout buddies.
“It’s been a very good blessing to have these people in my life.”

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

The ViPR is vicious!

Hello fitness fans! This week features a workout that pushed us to our limits - we hope you like it - and maybe even try it!

A personal trainer in Ames says he hasn’t repeated a workout in a year and a half and now he’s added a brand new fitness tool to his bag of tricks. "Yeah,” Jeff Barton says with a grin, “Viper. I just discovered it online - they haven't been on the market very long, maybe six months."

"ViPR" stands for vitality, performance and reconditioning. We're soon thinking of other names for it. "To the novice it's a very simple tool,” Jeff explains, “it’s just a hollow cylinder with some handles on it."

ViPR is the main component of station number one during this workout. Jeff has us doing uppercuts, lunges, squats and tire kicks with it - but the possibilities are endless. The creators of ViPR claim it provides more than nine-thousand exercises. "The fact that it's made of rubber makes it virtually indestructible ... you can really get creative and have quite a bit of fun with it."

The cylinders range in weight from 8 to 45 pounds, and push our bodies in a whole new way. Jeff explains why. "I like to think in terms of movements, not muscles. Especially with ViPR we're doing movements not just, ok we're working biceps now."

That theory carries through to station number two. Pipes and resistance balls are filled with water - throwing everything off balance. "Yeah, we live in a world where things are constantly changing around us - it's not this fixed path like a chest press...that's not real life." There are eight different stops, with moves like atomic pushups, single leg cobras, and ball slams. "The fact that we do interval training is good for overall conditioning, not only strength training,” says Jeff. “Your heart is racing throughout the workout and probably stays elevated."

Our hears are pounding, and that's before we hit station number three. It incorporates kettle bells and resistance bands to form challenging combination moves, and soon we're pouring sweat. "There may be brief periods where your heart rate comes down, but the up and down is good ... it's great for annihilating fat!"

Curiosity about the ViPR is what brought us here, and curiosity about what Jeff will dream up next is what keeps people coming back. "It’s something new and fresh – which keeps it interesting. They know they're going to do something new when they walk in the door."

You can try ViPR, or any of Jeff’s boot camp classes for FREE all this week. Visit www.jeffbartontraining.com for details!

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

Team You

Hello workout friends!
We learned an interesting idea from this week's success story ... "Team You".

Chris Maske would not have even considered running around Gray’s Lake last year. But a trip to the hospital changed everything.

“Long story short, I had an infected tooth and the infection spread into the soft tissue into my throat and the body’s natural reaction was to split my jaw shut,” says Chris. “So, I had to have an emergency tracheotomy.”

Chris was clearly in bad shape. Her blood pressure was so high doctors warned her she was dangerously close to having a stroke. You might say the experience scared her straight.

“I knew I could do better and I knew I deserved better for myself,” says Chris.

The first step: An attitude adjustment. Chris started eliminating negative relationships and began chronically her life changing journey on YouTube.

The physical transformation began in December. She weighed 353 pounds.

“Initially, I had a lot of difficulty walking just from my front door to my car. I would get winded. I would get sweaty. So I started out slow.”

She committed to dancing an hour a night with her Wii. She joined a Gym, the Phat Club in St. Charles, and started walking at the mall. Two months later, she started running.

“There were days I didn’t want to get up. Back in February, when I started, I was up at 4:30 in the morning, running outside in the Iowa winter.”

Her perseverance is paying off. Chris now has several five and ten kilometer races under her belt. The next goal: The Des Moines Half Marathon.

“I never thought I would be a runner. I never thought I would enjoy it so much… I love the way my body feels when I do it. It’s great!”

The exercise and changes to her diet have helped her lose 113 pounds in seven months. You can see the transformation in these before and after pictures. They’re posted on her Facebook page under the headline, “The Incredible Shrinking Me.”

This journey isn’t over, but Chris is well on her way. She’s turned one of the worst experiences of her life into one of the best and the scar from her tracheotomy is a constant reminder that change is possible and success is just a step away.

“Set your goals high and believe in yourself. Surround yourself with like-minded individuals who are going to be on ‘Team You’ and give you that positive support.”

We will let you know how Chris does in the Des Moines half marathon - it won't surprise us in the least if she decides to train for a full one!

EEK
Erin.Kiernan@whotv.com

The Fountain of Youth

Hello fitness friends!
Sonya and I met the most amazing woman last week and we're thrilled to share her story with you.

Every Monday, Wednesday and Friday the dining room fills up at Green Hills Retirement Community in Ames. Residents are here to get the blood pumping and keep their bodies moving. The exercise classes include moves like squats and legs lifts, bicep curls and triceps extensions and one of the spriest people here just happens to be one of the oldest.

"Well, I guess i never thought about it until this year, but now I'm thinking, I've lived a century!" You'd never guess Marjorie Hennigs is turning one hundred. Her body is still nimble and her mind is still sharp.

She's seen a lot of changes over the past ten decades and says electricity was probably the most remarkable invention. She vividly remembers getting indoor plumbing and the excitement of her family getting a radio, and later a television. According to Marjorie, keeping up with 'the younger generation' - keeps her young. "I go to all the activities here you know and I’m acquainted with almost everyone."

Marjorie's family calls her "Nana". Great Granddaughter Erica Sandve will turn twenty two the same day Marjorie turns one hundred. "She used to play basketball,” says Erica, “she's a huge fan of the Iowa State women and goes to almost every game. She has season tickets!"

Erica also calls her great grandmother amazing. "Seriously, ten years ago she was wrestling on the floor with my brother. She's been active her whole life and she won't stop!"

Exercise is just one of Marjorie’s secrets. She also does beautiful cross stitch. "Well I think everyone should have a hobby - something you enjoy doing, to stimulate the mind."

And then there's the 22-hundred Club ... a social hour at 4-30 every afternoon. "Don't say anything about that martini,” Marjorie whispers, "sometimes its wine instead of a martini, it depends how I feel."

But Marjorie says the thing that really keeps her going strong - is her family. "My grandchildren and my great-grandchildren have given me so much pleasure." And she's given them a good role model. She's living proof that exercising your body and mind can add years to your life. Keeping a positive attitude makes the journey that much sweeter - no matter what comes along. "Oh, life has changed,” she says with a smile, “it’s changed."

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

How hard are you REALLY working?

Hello fitness fans!
This week we're focusing on a simple little tool that can make all the difference in the world when it comes to what you're getting out of your time working out.

You may feel like you’re giving it your all, when in reality you need to work a lot harder to maximize your calorie burn.

Personal trainer, Angie Gallagher, swears by a heart rate monitor to keep you in the zone.

“I use it myself every work-out because I want to make sure I’m not wasting my time.”

There are several different calculations to determine your maximum heart rate and the rate at which you’re burning the most calories and fat. Our goal is between 140 and 150 beats per minute to get the most workout “bang for our buck.”

“When you use that equation with this monitor you know exactly where you need to be when you’re doing your cardio workout so that you’re not going to low or too fast and injuring yourself.”

Angie says it’s far more accurate than the “Perceived Rate of Exertion” test, in which you rate the work-out on a scale from one to ten.

“Most people rate themselves as being much higher and then when they strap one of these on they realize they’re not even close to where they need to be for the aerobic weight loss zone they want to be in.”

The most accurate heart rate monitors feature a transmitter that wraps around the chest. The most basic monitors cost about $50. More advanced models, which can include complex data analysis and computer compatibility, will set you back a couple hundred dollars.

Angie says all of them make your work-out the best it can be, “because it takes all the guesswork out of it.”

You can find heart rate monitors just about everywhere, and the staff at places like Fitness Sports or Scheels can help you pick one that's right for you.

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

Muscle Glide

By now you’re used to us showing you funky fitness tools, but this one’s different. "I fully understand when someone looks at this they're going - what the heck is that?!?!" says inventor Bret Daves.

"It's one of those really silly stories,” he explains with a laugh. “Several years ago I was doing triathlons and I'm not a spring chicken anymore and I was having some leg issues." Bret tried everything ... yoga, massage, chiropractors ... nothing eased his pain. "I remembered when i used to rollerblade and some racers used to take the skate and roll it up and down their legs."

It was an "a-ha!" moment, that led to the creation he calls “Muscle Glide”. "As word got out, more and more people were asking me to make them one. I thought, well maybe there's something to this." First local universities ordered some. Then Scheels started stocking them. And Bret became bold. "I called the NFL,” he says with a grin, “about half the teams called back and ordered!" Before he knew it - a business was born!

Everyone who uses the Muscle Glide turns into a fan, and there’s real science behind it. "When you work out, your muscles actually get little tears,” explains Bret, “the theory is, if you take an implement and roll it over your muscles it helps break up that scar tissue in the muscle."

Most people don't care about the theory. It's the feeling that makes people fans of the Muscle Glide. You can use it on yourself - or convince a friend to give you a massage. Either way, this therapy tool will help ease those workout-related aches & pains.

If you’re interested in learning more, check out www.muscleglide.com or visit a Scheels store near you!

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

Workout - at work!

Hello workout friends!
This week were helping you sneak some fitness into your day, even if you don't have time to do it before or after work.

Think about it, you don't just work at your desk. You eat at your desk. Some days it feels like you practically live at your desk. You may even spend your free time at your desk, surfing the internet.

Personal trainer, Angie Gallagher, says all of that sitting isn’t doing your physique and favors, even if you’re relatively active otherwise.

“Studies show that if you sit at an office all day and you never move from your desk, except on one of your breaks and then during lunch, you can be negating your workout – an hour in the morning or after work – you’ve negated that, simply by sitting all day.”

Shocked, we ask Angie what we need to do to maintain our gains while at work.

“You could use a water bottle. You could use a coffee mug or even a towel if you have that at your office and an office chair.”

The water bottle and coffee mugs double as light weights. They’re perfect for some quick bicep or tricep curls or overhead presses. The towel will help you get a good stretch. Even something as small as standing up while you’re on the phone helps get the blood flogging.

“Just moving a little bit… is enough to make the heart rate accelerate enough that you don’t negate the activity you’ve done previously or after work.”

And once you’re up, why not take a walk up a few flights of stairs.

“Take them instead of the elevator or park a little further away in the parking lot… all those things add up at the end of the day. They’re important.”

Equally important, a little movement might help you reduce your workplace stress.

“Because your blood is flowing you are more active. Studies show that people have higher concentration, less depression, less anxiety and less stress, which we all experience at the workplace.”

If you're interested in working out with Angie - check out her website:

http://www.fitnesswithangie.net/

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

Strolling & Toning

This week’s workout is specifically designed for new parents. There’s no gym, no equipment and no daycare required! "It's great because they can bring the babies along with them," explains personal trainer Cathy Bormann, "the class is call Strolling and Toning. It's a class to help moms get back into shape."

You've probably heard of this type of group fitness class. "It’s just a stroller and baby!” Cathy says with a laugh. She makes it sound simple, but this is no walk in the park – even though the class takes place in a Park.

Strollers turn into obstacle courses and resistance bands get biceps burning. What Cathy has the group doing is basically High Intensity Interval Training – or HIT. "We do resistance, then cardio, then stroll and we keep repeating that for an hour," she explains. HIIT is one of the best workouts for whipping post-baby bodies back into shape.

"I've always enjoyed lifting weights and its harder to find time,” says Brigit Peterson, “each time you have a kid, there's less time to get to the gym!" Eight month old Regina is Brigit’s THIRD child. Most of the moms here say during this hour they enjoy fitness and friendship. "We have a lot of similar things to talk about,” explains Brigit, “I also like that everyone has a kid - it kind of puts us on the same level and we’re not super fit like we used to be."

We think these ladies look as fit as anyone we know! During one part of the routine they’re jumping up and down stairs for cardio and doing a full body squat-press for resistance. It is a brutal circuit but Cathy says it can be modified for any level. "We can definitely take it back a step or pick up for those that need extra challenge."

The class also keeps people accountable. "It's a little bit just to get yourself back in the swing, back in the routine,” says Cathy, “once you feel good and start hitting it hard, it all starts happening." However, in the midst of jumping jacks and pushups life also keeps happening. There are tears and noses to be wiped and diapers to change – but everyone here understands.

If you’re interested in the “Strolling & Toning” class – call the Walnut Creek YMCA at 224-1888 or visit the front desk!

EEK
Erin.Kiernan@whotv.com

Can't jump rope? Try Air Ropes!

Welcome to the WOW blog!

Leave it to personal trainer, Angie Gallagher to come up with a new way to challenge us.

She warns us, “You have to be a little coordinated when you first, so don’t give up.”

That should be a red flag, but we agree to try the air rope anyway. It’s the newest version of a jump rope.

“They’ve got a jump rope handle, but they’ve got weighted ball on the end versus a cord.”

The movement is similar to jumping rope, but the weighted balls give the arms an even better burn.

“Arms, shoulders, triceps, biceps – all of the upper body muscles get worked while you’re rotating,” says Angie.

Keeping the arms overhead also boosts the heart rate, making this a great cardio work out, especially when you throw in big muscle movements like squats.

“The nice thing about this, you can make it a low impact version of a jump rope because there’s nothing to jump over. But you can also make it a higher impact without tripping over the jump rope.”

The air rope also builds balance and strength. Try a basic crunch while rotating the air rope over your head. Even harder – a side plank with one arm on the floor the other in the air rotating the air rope.

Our muscles are shaking by the end of the workout, which Angie says makes her “happy.”

We’re happy it’s the end of this deceivingly difficult work out.

For more information on working out with Angie go to: http://www.fitnesswithangie.net/

Here's to a healthy week - and trying new things!
EEK
Erin.Kiernan@whotv.com

WorkoutBOX

Hello fitness fans! I hope you had a great holiday weekend. Maybe you overindulged and now you feel like you need to have your rear kicked back into gear. If so, we have a program that will do just that.

Everyone knows personal training is expensive, and sometimes hard to schedule. For this Workout of the Week, we met with an Iowan who says he's solved both of those problems. Travis Steffen has a Master's Degree in Exercise Science, and a booming business. "With this service you're not getting a cookie-cutter diet plan or a cookie-cutter exercise program,” he explains, “we make everything specific to you."

It's called "WorkoutBOX"... and it's on your computer. "Anyone who has access to the internet and a tape measure can use the service," says Travis. "You print off your workout, do it whenever and wherever you want and you don't need an appointment with a personal trainer."

Lucky for us, we have an appointment - and Travis is putting us through the paces. "Squats are something we design all of our workouts around. Most people don’t realize it, but this move is a total body workout." Squats, Romanian dead lifts and bent over rows make up our first sequence of resistance training. The great thing is - "WorkoutBOX" gives you the same program for a fraction of the price.

"You get unlimited access to me and the rest of our fitness team and all the systems we offer for less than ten bucks a month." And included in that price are custom nutrition guides. "We can tell you exactly what you need to be eating each and every day, down to the calorie, the carbs, protein and fat."

Everything's based on the information you enter when you sign up. From your measurements and gender, to your goals and experience. And Travis says you don't need to worry about getting bored or hitting a plateau. "With these workout box programs, each week your reps and sets change... after a four week phase, the exercises are going to change."

Nothing about “WorkoutBOX” is easy...but that's the point. Travis is a former collegiate athlete and he believes all of us can train like one. "Training appears all physical but in reality it's only about ten percent physical and ninety percent mental."

So sign up, and see what you can do. Travis is making it easy for Channel 13 viewers. Just go to www.workoutbox.com/whotv and follow the steps. Use the promo code “WHOTVPromo” and you’ll get a month for free! If you want to cancel, send an email to support@workoutbox.com.

Have a healthy week - or in this case - MONTH!
EEK
Erin.Kiernan@whotv.com

Wobbling on water

Hello and Happy Tuesday, gang!

In this week’s workout we try a sport we never dreamed we’d experience. Stand up paddle surfing got its start in Hawaii, but you can do it anywhere. All you need is water – like Gray’s lake, and the right gear.

"My family and I went on vacation to Colorado and they were having standup paddling demos," explains Katie Gilbert. After trying it themselves, the whole family was hooked. "That's what's so great about it. You don't need much - just a board and a paddle." But finding the gear in Iowa is what proved difficult for the Gilberts. They ended up ordering from out of state - never dreaming a business of their own would be born.

"Everyone and their brother wanted to learn. Everyone wanted to come out and paddle with us so we ended up starting a company and ordering a whole group of boards." "No Coast Stand Up" is Iowa's only full, stand up paddling shop and Katie insists she can teach us the basics.

"You don't really need skills,” she says with a laugh. “Of course, balance - but you learn it over time, it's just learning your foundation." And at least in the beginning - it's not your feet!

"You're going to be on your knees," Katie shows us. We start close to the board - and we'll stay here for a while. Frankly, we can’t even imagine standing up. Katie explains that the trick is to pick up some speed first - otherwise, we'll end up in the lake.

"People who normally fall in are surfers, because they want to take that surf stance. On flat water, there's no momentum and that's when they go in the water." That is exactly what we’re worried about. And with good reason – going from kneeling to standing is intimidating for first-timers like us.

And once we’re up, we’re wobbling. We get constant encouragement from the Gilbert family – including five-year-old Colton. “Paddle harder! Bend your knees!” It doesn’t take long for us to understand how they all caught the standup paddling bug.

"It was so much fun,” Katie says with a grin, “and then when you got off the board you realized your arms hurt, your legs hurt, your core was sore ... it's a great time." It is a blast, and there are big fitness benefits. "If it’s a windy day and I’m really working I can get my heart rate up to the same thing as when I’m cycling," Katie tells us.

This is also a wonderful workout for people with bad feet, ankles, knees or hips – since there’s no impact. Katie even shows us how to get on the board dockside, so that we don’t have to start on our knees.

By the end of our time on Gray’s Lake we realize we will probably never be as skilled or as stylish as little Colton, who’s showing us all sorts of tricks … but this is one workout we loved trying and it was find to find out there are no waves required.

"Our goal was just to get people off the couch, out on the water and experience. I mean, look … we're in the middle of downtown Des Moines and we have a beautiful lake!"

Katie’s enthusiasm is contagious and we know you’ll have fun trying standup paddling. Check out www.nocoaststandup.com or friend them on facebook to find out when you can try it for free!

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

Eat smart, play hard!

For this "Workout of the Week" we're highlighting a program that's helping young people in Des Moines stay fit and eat well.

You’ll find the Summer Food Service Program at 19 sites around Des Moines. Kids, 18 years old and younger, get a free lunch. At nine sites, they can get a free breakfast too.

“This is our milk mustache event so we’ll have Power Panther come and talk to us about eating healthy and being active,” says Lyn Jenkins, a Nutrition Education Specialist with the Des Moines School District.

Power Panther is the USDA’s nutrition mascot. His shirt, which reads, “Eat Smart, Play Hard,” says it all. For the first time the DMPS is incorporating exercise into the Summer Food Service Program.

Jenkins says the summer program helps kids retain the healthy lessons they’ve learned during the school year.

“When they go home, they ask for healthy snacks, for yogurt, for fruit, for things that are good for their bodies that will give them energy to be active.”

December Scott, a mother of five, tries to get her kids to eat healthy and stay active all year long. She believes fun activities like this also reinforce what she’s teaching at home.

“I try to get them to eat healthy… We found out they were coming here yesterday and they couldn’t wait to get here. They were ready at 10:00 this morning.”

This meal is being served at Chesterfield Park, which also promotes exercise. Kids can play on the slide, run around the park or mile the Midwest Dairy Council Cow.

“Sometimes we don’t know where our food originates and the milk cow is a fun engaging activity for the kids too,” says Jenkins.

And with a milk mustache, it’s a picture perfect way to learn about the benefits of eating right and staying active.

For more information on the program, and to find dates and locations visit the website below.

http://www.dmps.k12.ia.us/Departments/FoodNutrition/SummerMealProgram/2011SummerMealProgram.aspx

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

Get assessed

Hello workout friends!
This week we're bringing you a segment that is chock full of great advice, no matter what your fitness level or goals.

You’ve heard it before. Before you start any workout routine, you should get the go-ahead from your doctor and get a physical assessment from a certified trainer.

Doug Van Wyk, with Gym FX, begins his assessments with a consultation. He asks questions about medical history, medical conditions aggravated by exercise and past and present injuries. It can last from 15 minutes to an hour, depending on your fitness level.

“Did you pull it, strain it or tear it? Do you know the difference,” he asks about Sonya’s irritated hamstring.

“No, I don’t know the difference,” Sonya replies.

Doug explains the difference and discusses ways of stretching and strengthening the hamstring.

“Any first time visit should involve an office visit or a sit-down… before you do any practical assessment,” advises Doug.

He says there are three aspects of the practical assessment.

“First we do a posture analysis. We look at imbalances between the muscle groups.”

Doug instructs Sonya to do a squat, with hands raised overhead. He notices she has protracted shoulders and tends to turn her right leg inward, “which means you have tightness in your right hip.”

The cardio test is next.

“We look at cardio endurance as well as strength.”

Doug says the test can and should be modified to reflect the client’s fitness level. For instance, the treadmill may not be for someone who has hip or knee problems. Wall squats, planks and push-ups measure strength.

“Just do as many as you can in a minute,” instructs Doug.

The entire assessment is used to measure your current fitness level, determine goals and track improvement.

“We want to find out where your starting point would be, monitor that over the next thirty, sixty, ninety days or longer, depending on what the goals are and then be able to compare yourself to your previous self.”

But just as the trainer has an obligation to do his or her part, so does the client.

Doug says think of it as a partnership.

“The biggest key to success in working with any health professional is openness and honesty and making sure that there’s communication.”

If something doesn’t seem right – say you’re asked to perform odd or extremely strenuous exercises prior to a sit-down – ask questions.

“You know, ‘why are we doing this, what is the point behind this,’ and if you feel like you’re getting a sales line versus an honest answer – run.”

Run or walk, whatever your fitness level, to an honest, reputable trainer who will help you reach your fitness goals safely.

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

Bootcamp for Boomers

Welcome to the WOW blog, and Angie Gallagher’s Boomer Boot Camp. Most of her clients grew up on high impact aerobics – think Jane Fonda and leg warmers.

“Yet, now they’re finding that they have joint issues in the knees or their shoulders hurt them or they have back issues,” says Angie.

One woman in the class, Deb Burbridge, had knee surgery in mid-May. A few weeks later, she’s back in Boomer Boot Camp performing modified exercises. But that doesn’t mean they’re easy.

Angie assigns weights to each client based on their fitness level. She also considers injuries, old and new.

“Lifting weights can be intimidating for that age group because that was not part of what they were used to learning about,” says Angie.

Weight lifting is a key component of the class. It builds muscle mass, which facilitates weight loss. It also builds bone density, which declines as women age. We begin with squats – lots of them.

Some of us perform traditional squats. People with injuries, move to the wall or floor.

Lynn Anderson is nursing an old knee injury. She likes the size of the Boomer Boot Camp and the personal training aspect.

“If I was in a big group I wouldn’t pay attention to what I was doing wrong as far as form,” says Lynn. “And with a small class, Angie is always there. If it wasn’t for her, I would blow out my knee again. I know I would.”

Angie understands, “The number one fear I get from clients that come in is that they’re scared. They’re scared of getting into a big group where no one is really watching what they’re doing and that they’re going to get hurt.”

Each weight training segment is followed by a minute of intense cardio. Again, Angie gives participants options. Some jump on the treadmill. Others opt for jumping jacks.

“There are some that are doing high impact, but there are also alternatives given that they can do to work the same muscle group without the impact to the joints. So they don’t have to be unnecessarily in pain and yet they get the camaraderie and support of a group,” says Angie.

The pain we’re feeling is a different kind of pain. We’re sweating, out of breath and our muscles are shaking, as Angie asks us to do yet another set of squats. This kind of pain produces big fitness and health benefits.

Just ask Deb, “I went today for my evaluation and I’m 80% back. I’m almost 57 years old and I feel great!” That's proof that staying active can keep you feeling great at any age.

If you want to work out with Angie, visit her website www.fitnesswithangie.net.

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

On a Roll!

For this Workout of the Week, you might say we’re “on a roll” … foam rollers, that is. "We see them a lot in a physical therapy environment," says personal trainer Gigi Filer. She also knows most of us see them at the gym, but we aren’t using them. "They're also a great tool to work your body as well, not just treat it, but work it and get it to look better!"

The biggest benefit comes from lack of balance. Anytime you're on an unstable surface, more muscles have to work to keep you on there," Gigi explains. The first move she has us try is a familiar one, but a crunch feels very unfamiliar on the roller. Once we add or legs into the mix and try a torso twist, things are getting tough and we’re falling onto the floor!

The bonus – abdominals aren’t the only body part being blasted. "Do you see how this inner thigh is having to work to keep you balanced?” asks Gigi, “and your glutes and quads have to engage as well."

The roller is ideal for targeting your backside. Bridges and hamstring curls take on a different feel, just like other traditional moves. We are weebling and wobbling the whole time and working harder than we expected.

Believe it or not - there's even more to do with half the roller! "You're just going to put one foot on the foam roller and the other foot off to the side, and hold your balance on one foot," Gig instructs us. The stabilizers in our lower legs are working like crazy, and things get more challenging when we add resistance. For Sonya that means doing overhead presses with a body bar. For me it means holding a small resistance ball in each hand while doing various arm moves. Then Gigi pulls another trick out of her training bag. "You're going to toss me the ball,” she says with a grin. “What?!?!" I exclaim. A game of catch becomes a game of chance as we struggle to stay upright and feel every muscle twitching.

You can also do planks, pushups and Pilates moves on the roller. Adding this tool to your routine will have you “rolling” toward your fitness goals in no time!

To find a foam roller of your own, visit any sports store or retailers like Target and Wal-Mart or shop online. Depending on size, you’ll spend between five and twenty-five dollars.

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

Losing weight - and skin

Hello workout friends!
This week we're focusing on an issue you may've heard of, but never dealt with personally. Excess skin.

“I feel fantastic,” says Rebecca Meyer of “Biggest Loser” season eight.

Losing a massive amount of weight certainly has its advantages. It also has at least one disadvantage.

“I love exercise,” says Daniel Wright, also of the “Biggest Loser” season eight. “Many of my workouts were inhibited by these massive, hanging skin flaps.”

When Daniels and Rebecca lost a combined 300 plus pounds, each was left with a large amount of excess skin.

“And that gets old, when you’ve come so far and you’ve lost so much weight,” says Daniel.

The only solution: Plastic surgery.

“They’d accomplished so much with this weight loss,” says David Robbins, M.D., a Des Moines plastic surgeon. “Then they were left with this loose skin so it was almost like they hadn’t completed their journey.”

Dr. Robbins performed an abdominoplasty – or tummy tuck – on Daniel March 30th. Rebecca had the procedure done on April 29th. He removed about seven pounds of skin from her mid-section. Daniel lost 15. He also had excess skin removed from his arms.

“This is a very common procedure,” says Dr. Robbins.

But it is not without risks. Ideal candidates are healthy, non-smokers. Recovery time is about a month.

Rebecca and Daniel say they were sore, but they’d do it all over again. They say removing all that excess skin allows them to work out to their fullest ability. It’s also part of their emotional transformation.

“This is a huge step,” says Rebecca. “This is sort of like body completion.”

If you're interested in skin removal, or other cosmetic procedures visit Dr. Robbins website: http://www.dsmplasticsurgery.com/

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

A really cool pool!

True confession - Sonya and I were dreading this workout shoot. The reason - it involved wearing swim suits. Blech. However, it turned out to be one of the most interesting fitness stories we've done so far!

There are only a handful of Hydroworx pools in the state. One of them is located at a Walnut Ridge Senior Living Community in Clive. We got the chance to try it out for tonight’s workout of the week.

It doesn’t look like a pool, until you remove the guardrails and lower the floor. In less than a minute we’re standing in shoulder-high water.

“Once the participant is in the water, the floor is actually a treadmill belt. It ranges in speed from zero to eight and a half miles per hour,” says Nik Drey, the Wellness Director at Walnut Ridge. “There are also resistance jets that are able to supply some resistance.”

Underwater cameras capture our gate from the front and side, giving us immediate feedback.

“So while you’re in the pool, you’re able to look straight ahead and see what your running style or walking style is without having to look down.”

After a few minutes of walking, Nik turns up the treadmill and turns on the jets. You can feel the resistance created by the jets while walking, running or swimming.

Nik says serious athletes use Hydroworx to get in a great workout, with less impact on their joints.

“These pools have been utilized by pro teams, major colleges and universities, even the Navy Seals utilize this pool.”

It’s also beneficial for people recovering from an injury or battling diseases – like Parkinson and Multiple Sclerosis – that can lead to loss of balance and motor skills.

“Anyone with balance issues this is a great pool because when you’re in the water, the chances of falling are very slow and gradual. So you’re able to catch yourself much sooner than what you would on land.”

Most people utilize the pool to walk or run, but you can also swim against the resistance of the jets.

“You get a fantastic workout.”

And one that’s easy on the body.

While the Hydroworx pool is located in the Walnut Ridge Senior Community, anyone can utilize it. It’s $15 for a 15 minute session or $30 for a thirty minute session.

1701 Campus Drive
Clive, IA 50325
Phone: (515) 457-1111

Ride, ride, ride your bike!

Ride your bike, ride your bike, ride your bike. That's the advice we got for this "Workout of the Week." Dave Mable is the man handing it out. I've known him for years because he teaches bike classes at the Y and now he's the editor of Momentum Magazine. Dave's only half joking when he says that's the best way to get ready. "Maybe you've to a charity ride, or RAGBRAI or a century ride for the first time, it's a really good idea to get 500 miles under your belt between January and your ride.

That may sound like a lot, but Dave says classes count as time on the bike. He suggests an eight to twelve week training program, that consists of two or three shorter rides and one long ride each week.

Strengthening your legs with moves like squats and lunges will help you climb those big hills and working your heart and lungs will help you go the distance at a faster pace. But Dave says don't forget about the other elements of being fit. "Your core supports a lot of your upper body weight. Some people think it's on their hands, but really it's their core supporting the upper body."

The other thing you should do before getting in the saddle, is make sure your bike is in good working order. Local shops are happy to tune things up for around fifty bucks. "They're going to make sure the wheels are true, tires are in good shape, the chain is clean and lubricated, make sure all the gears work. they're going to make sure everything is tight and ready to go and that way when you hop on your bike the first time, you can feel confident it's going to get you through your first ride, trouble free."

A helmet is a must-have, and if you're spending a lot of time on your bike, you might want gloves and good sunglasses too. Serious riders will also want to invest in clipless pedals and bike shoes. It's all an investment - but it's for your health, and it's fun!!!

Here's to hitting the trails!
EEK
Erin.Kiernan@whotv.com

Exercising more than your body

This Workout of The Week takes us to an event that looks and sounds a lot like a rock concert! Thousands of Iowa kids get a workout, "They're having a great time,” says teacher Jane Tjarks, “I don't think they realize they're exercising because it’s more like dancing!"

The event is called “Exercise Your Character” – it’s put on by the Iowa Sports Foundation, Character Counts and HyVee. Everyone from Miss Iowa Rebecca Goldsmith to NFL kicker Billy Cundiff took the stage to encourage students to stay healthy. “Let’s say yesterday you did ten pushups, try to do eleven today." Cundiff challenged them. But the event is also about the brain. "Would you be mentally tough enough to handle all that pressure and make the kick?"

"I want to encourage all of you to be fit,” said Coach Kirk Ferentz, “but it’s not just your body, it’s also your mind and to have balance in your life."

Iowa’s biggest stars spent the morning telling kids life isn’t easy, but that hard work and dedication can pay off in big ways. "All of you are capable of becoming whatever you want,” Olympian Shawn Johnson said with a smile, “there are so many things you can do... mine was gymnastics but yours might be piano, soccer, or math." She also talked about being bullied in school and told students how they treat others is just as important as what they achieve.

These people are proof that success in the world of sports is just part of what makes them who they are. Coach Fred Hoiberg told the kids he was never allowed to play basketball or do anything else that he considered fun until he finished his homework. “Getting my degree is one of the most important things I’ve ever done – it can take you far.”

After the workout and the inspirational speakers, students enjoyed a healthy lunch.

Both Sides Up

In this Workout of the Week, we use a piece of equipment we thought we were familiar with ... but it turns out we had no clue how many exercises you can do with a BOSU. For those of you who aren't familiar, that stands for "both sides up" and that's the beauty of it.

It looks like half of an exercise ball, but you’ll get a full workout with the Bosu ball – especially if you’re training with Doug Van Why of Gym FX in downtown Des Moines.

“A lot of people look at that and see people do crunches off of it and think that’s about all you can really do off of it,” says Doug.

Doug shows us there’s a lot more we can do with the Bosu. We begin with burpees. Throw in some split jumps and the heart rate soars.

Doug urges us to continually engage our core. In fact, he says that’s what the Bosu is all about.

“You’re incorporating stabilizing muscles… stability, but ultimately balance as well, which is a key aspect, especially for people as they age.”

Kettlebell squats on the Bosu when it’s right-side-up are hard enough. For the ultimate challenge, flip it over and throw in a weighted Romanian Deadlift on one foot! Simply getting on the Bosu when it’s wobbling on its top is a workout in itself.

The instability created by the Bosu, builds the stabilizing muscles in the body.

“It’s going to attack the weakest areas, where normally you would protect those or avoid those,” says Doug.

It also maximizes your workout time.

“Basically, you’re going to be able to work the stabilizer muscles, muscles you won’t be able to target when you’re doing traditional training.”

The traditional push-up gets a makeover with the Bosu too. The “push-up pop” involves lifting, or “popping” the Bosu off the ground after each push-up.

And then there’s the abdominal workout. Most of us have seen the Bosu crunch – it’s basically a crunch done on the Bosu. But performing it to perfection is an entirely new experience.

“You want to make sure your hips stay level,” explains Doug. “Envision a string attached to your sternum and you’re pulling straight up to the ceiling.”

In less than an hour on the Bosu ball, we’re tapped. And Doug says we’ve only sampled a fraction of what it has to offer.

“I think you got a good taste of the Bosu ball,” says Doug. “Anything you can do on the floor, you can do on the ball.”

Sonya and I were incredibly sore after this workout - especially through our abs and back. If you're looking for a new way to challenge yourself, the BOSU is great.

For information on Gym FX and the Bosu ball, contact Doug Van Wyk at 515-288-1111 or visit the gym. It’s located at 418 6th Ave. Ste 110 in downtown Des Moines.

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

A cool fitness tool

Hello workout friends! This week we're telling you about a cool fitness tool that can help you with all aspects of your routine.

It’s called ActivTrax and it's like having a personal trainer in your computer. You plug in your workout preferences, fitness history and goals and it tells you what you need to do to achieve success.

Danielle Ricke is a Wellness Coach at the Healthy Living Center in Clive and she knows her way around a gym. Even so, she starts her workout at the computer – the ActivTrax computer.

“I don’t have to sit and think about what I want to do,” says Danielle. “It just prints it off. It’s a change and I don’t have to come up with my own workout.” ActivTrax does it for her. It prints out a workout, tracks her results and stores information on things like workout preferences, and even injuries.

“For those who work out often, it’s going to mix it up a little bit - give them some variety and new things to think about,” says Meg Kayko, a Healthy Living Specialist.

For those who don’t know their way around a gym, Kayko says ActivTrax provides clear instructions on how to perform each move. “There’s exercise instruction, so if you don’t know what a dead lift is, you can go to the exercise instruction and watch a video.”

The system will also maximize the amount of time you spend at the gym. “If I only have 15 or 25 minutes, it’s going to tell me what to work for my desired results, whether it be endurance, weight loss or strength,” says Kayko.

Your fitness program wouldn’t be complete without nutritional information. ActivTrax will keep track of that for you too. Its database includes about 20,000 foods. It tracks how many calories you’re taking in and how many you’re burning. “The food journal is nice,” says Ricke. “It’s amazing what you eat.” It’s up to you how much time you invest in this part of the plan. “Really, about five minutes,” says Kayko. “You can go as detailed as you want or you can be really diligent and track things like sodium or carbs in addition to calories.”

The real-time dashboard also shows you the strides you’ve made and where you’re heading before you see it in the mirror. Essentially, it takes the weight of planning a workout off your shoulders and leaves it up to your computerized personal trainer.

If you want to see how the ActivTrax system works just visit the YMCAs in Windsor Heights, Waukee and Clive.

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

Hello fitness friends!
This week we have a great follow up to a success story we aired last November. When we met Lyndee Underbakke and Molly Fairchild they'd already started their weightloss journey. They were motivated by the fact that they hadn't been picked to compete on The Biggest Loser and decided to get in shape on their own. Now, they're at the one year mark, and more than halfway to their goal of losing 320 pounds.

"It's great," says Lyndee, "we're down 180.25 pounds!" Molly is just as excited. "I figured out I've lost almost as many inches as I am tall," she says with a grin. Those are amazing numbers, racked up through lots of hard work. "The weight we lift goes up or the reps go up or the timing. Fifteen used to be the magic number and then one day he figured out how to count to twenty!!!"

"He" is Scott Kauffman - the personal trainer the gals have been working with at Aspen Athletic. "As a trainer, it's important to constantly be changing what they're doing because the body adapts. When they come in here, they have no idea what's in store for them."

That's part of the reason Molly and Lyndee have made such great progress, but they've also had to push through frustrating plateaus. "We can track absolutely everything," says Scott, "some weeks your body will just not let go of what you want it to let go of."

And sometimes, it's self-inflicted. Lyndee says there are times she dreads going to the gym and Molly admits to cheating on her diet. But they keep getting back on track and both weigh less than they ever have as adults.

"It just feels good, it feels really good. I don't think there's any other way to put it... ya just feel stronger and better!"

Amen to that! If you need some inspiration, you can keep tabs on Molly and Lyndee on their facebook page, Send Lyndee and Molly to Biggest Loser Season 10!!!

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

Getting Crushed

Hello workout friends!
This week we tackle a new team sport. Literally. You've already seen us try roller derby, rugby and hockey ... now we're giving football a try.

Visions of Rudy Ruetigger poured through our helmet protected heads as we took to the field with the Iowa Crush, Iowa’s Independent Women’s Football League. But before we scrimmage, Coach Michael Dale puts us through a warm-up.

“Here we go, side lunges,” he shouts. We do all of the things that come to mind when you think of football teams warming up on the field ... high knees, squats, lunges, hamstring curls ... then it's time for drills. Or as coach Dale puts it, “Time to have some fun and hit some people!”

Every time the whistle blows, we rotate between ladders, sprints and high knee hurdles, to name a few of the stations laid out across the field. The women have to be in good condition. Unlike high school or college football, the IWFL plays 15 minute quarters – just like the NFL.

“When I first got into it, I had no idea what to expect,” says Dale. By day, he’s a science teacher and football coach at Roosevelt High School in Des Moines. Now, into his third season with the Crush, Dale has a new appreciation for the IWFL.

“The most surprising thing, other than that they hit as hard as they do – they hit harder than men – is that it’s so much easier,” says Dale. He says the women don’t come to practice with bad habits, because for many of them, this is their first time playing in an organized league. “You get a clean slate,” says Dale. “You can teach them the fundamentals, the right way.”

Coach Dale attempts to teach us the fundamentals too. The youngest member of the team comes barreling towards us, while we attempt to stay in-bounds and avoid being “crushed.” We're only successful part of the time, and getting sacked - hurts.

During another drill, we train with the defensive line. We’re called “run stoppers” and we’re instructed to follow the guards.

“You have to be in pretty good shape to do this in the first place,” says Jennifer McIntire, the Crush’s petite, blonde quarterback. By day she works at HyVee. She says the women come from all sorts of backgrounds. There’s the 220 pound figure skater, the school teacher, one lady does hair, “You name it, it’s out here,” says McIntire. Playing in the IWFL is a dream come true for Jennifer, “I love it, I love it. It’s a huge adrenaline rush to make that touchdown.”

We get a sense of that rush, when we finally get to scrimmage. We execute some of the plays better than others and the women admittedly go easy on us. But after a few attempts, we finally score – with the help of the defense.

Rudy Ruetigger we’re not, but at least we’ve experienced the rush of working out with the Iowa Crush.

If you're interested in trying out for the team or just watching a game, check out www.theiowacrush.com. We had a blast with this group of women and we think you'll be impressed by what you see on the field.

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

Don't give up on the goal!

Hello workout friends!

By now you know there are countless choices when it comes to working out. Matt Reece is using a program you've no doubt heard of - and letting us keep tabs on his progress. A lot of things were going through his head when he started Farrell’s Extreme Bodyshaping last January. “Number one, how could my wife have gotten me into this!” he says with a laugh. Matt’s wife got him the ten week session as a gift. "It was a struggle the first few weeks,” he says, “but it's getting better and I'm keeping up!"

And it turns out; it's giving him a new life. "After going and getting a workout - I feel like a million bucks!” At the halfway point, Matt was down fifteen and a half pounds. “I lost three inches off my chest, four inches off my waist and two off my hips,” he says with pride, “and I could tell because my jeans started fitting better!” And there’s more proof he’s improving his fitness level. He doubled the number of pushups and situps he could do and took two minutes off his mile.

We visited Matt at the Farrell’s in Waukee this week. He’s down more than twenty five pounds and thirteen inches overall. "As it turns out, it's been amazing,” he says, “it's hard and I can't say it gets easier but I know I'm getting in better shape and as you get in better shape they push you harder.” Matt’s goal was to lose one hundred pounds and he says he’s not stopping until he reaches it. "I encourage anybody to try it. You know, this isn't something i would not have gone out and tried myself but I’m glad i did, I’m glad my wife did this for me ... it's a really cool thing.”

Matt says his workouts are just part of his success. The Farrell’s program is also teaching him a lot about food – not only what to eat and what not to eat, but how much to consume. He says it’s been tough to change some bad habits, but fueling his body in a healthy way has him feeling great.

To learn more about Farrell’s check out www.extremebodyshaping.com.

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

Who is Helga?!?

Hello workout friends. We'd like you to meet our new friend Helga. She weighs 650 pounds and gives you one heck of a workout. We met her at Max Life Fitness & Nutrition in Waukee where she inspires a lot of grunting, groaning and sweating! Coaches Ryan Argeuello and Melissa Grandon made this massive tractor tire a part of a workout they call Soul Train. "So you guys are going to be dancing with her down the aisle while everyone else is a doing a mixture of kickboxing, burnouts with kettle bells, plyometrics... it's fun!"

Ryan says no two workouts are the same. During our visit, we do a circuit that consists of six stations. In addition to flipping Helga, we hit her with sledgehammers, run against resistance bands and do squats and lunges. Throw in some kickboxing and you've got a brutal full body workout. "We don't let our bodies adapt," says Ryan, "we are shocking the body so we constantly keep it progressing.

There's another bonus. The time flies. Even though we were working really hard, we had fun and we were shocked when we looked at the clock. "Mentally - we don't get bored with the same routine over and over again. We keep people coming back!"

Max Life also offers nutrition workshops. If you're not interested in one-on-one counseling or a personal grocery store tour, you can find both on the website. "We're here basically to get out the truth about food," Ryan explains, "the basic rule is the further you take a food from its original state, the worse it is for you. The more man made or the more processed it is... the worse it is." This last part makes me think of the late, great Jack LaLanne who said, "If man makes it, don't eat it." Tough advice to follow - but good advice.

If you want to learn more about fueling your body the right way, check out Ryan and Melissa's website www.maxlifefitness.com. Sonya and I also highly recommend working out with them - it's hard, but really fun and beating up on Helga is great stress relief!

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

WOW

Hello friends!
Around here, we abbreviate "Workout of the Week" with "WOW". Well, it just so happens that this week's success story makes us say, "Wow, wow, wow!!!"

On-line he’s known as Chappy, an aspiring rapper. Perhaps, more importantly, he’s an inspiration. “It’s been a long journey,” says George Chaplin. His story is one a lot of people can relate to. He grew up a chubby child. “My whole life it’s been an issue,” he says of his weight. As a young man, he survived on fast food and sodas, drinking four or five two liters of a day. Eventually, it caught up with him. At more than 600 pounds, Chappy was morbidly obese. Doctors diagnosed him with diabetes, severe high blood pressure and an enlarged heart. “It was one of the hardest things to tell my parents,” says Chappy. He knew his weight might kill him and he wondered if there was anything he could do to stop it.

But his family refused to give up. Chappy’s brother got him moving for the first time in years. “Let’s go for a walk,” Chappy recalls his brother saying. He agreed and made it the 30 feet to the road - huffing and puffing the whole way. That was a year and a half ago. Today, he is walking almost every day and posting his progress on his blog and YouTube. “Oh, I feel so much better,” says Chappy. So does his wife, Ashley, who is also weighing-in and walking daily.

Chappy is down to 505 pounds. He’s elated, even though he knows he still has a long way to go. “I know people are thinking, ‘Wow, he’s happy with that?’”

It doesn’t matter. He’s happy. He’s down four shirt sizes and able to fit into a normal restaurant booth. Chappy says best of all, his diabetes and blood pressure are under control.

“I'm doing what everybody said was impossible,” says Chappy. And he’s inspiring others to do the same. “You can do it. Make something of yourself.”

We loved meeting Chappy and Ashley and we know you'll love checking out their weekly weigh ins and other moments. Just visit www.walkwithchappy.com.

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

Tough it out!

This week we're talking a bout a touchy subject - injuries. Getting hurt in some way is a common occurance if you're an active person, particularly if you do the same sort of activity over and over again.

It's easy to let an inury keep you from working out altogether, but you should avoid being sedentary if you can! In this workout of the week - we help you keep moving, even if you're hurt. "A lot of clients will say - oh, I guess I'm going to have to stop exercising because I have an injury.” Personal trainer Angie Gallagher's heard all the excuses. “They've come to know I can find any alternative,” she says with a grin, “I can make up modifications so they don't have to stop.”

Knees top the list when it comes to exercise-related aches and pains and that means many traditional moves can be difficult. You can still target your quadriceps with a straight leg lift or mini wall squats. "Just make sure you aren’t straining the joint,” explains Angie, “you don't even need to go down that far with the squats - start shallow.”

Shoulders are another weak spot, so instead of overhead presses try some exercises that incorporate small rotations. Using a band is a great way to target the muscle. Just hold it in front of you and pull your hands apart. “It’s hard, but not hard on the body,” Angie says.

If your wrists hurt during triceps dips, there are other ways to get at this small but stubborn area. Once again, the band is a great tool. Make a loop, grab hold with your left hand and place it at your right shoulder. Grab the other end of the band with your right hand and pull straight down. It won’t take very many reps for your triceps to feel fatigued.

Many people suffer from back pain, and that can make traditional sit-ups a pain – literally! Instead, Angie recommends doing your abdominal work standing up. Just grab some dumbbells and do side bends and twists. You can also do overhead circles and diagonals to target every aspect of your core. Want to make the moves more difficult? Try standing on a BOSU or a balance disc.

Bottom line, "There's always a way to modify an exercise so you avoid that injured area.” However, if your pain gets worse, if you're in pain when you're not exercising or you have joint swelling or bruises that don't heal - see a physician.

If you're interested in working out with Angie, check out www.fitnesswithangie.com.

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

It's not rocket science

Hello friends!

This week we're bringing you another success story. I really love this one because it highlights just how simple it is to lose weight and get healthy. Don't misunderstand me - I'm not saying it's easy. I'm saying it's simple. You've got to burn more calories than you consume. That's it.


Thousands of downtown workers use the skywalk system to get where they're going, but Chris Anderson is using it to get fit. "I've lost just over 80 pounds in one year," he says with pride. And he did it without joining a gym, wearing fancy workout clothes or using expensive equipment. "Just getting out in the skywalk over my lunch hour for 45 minutes - makes it easy to get out and move." It's easy - and effective. "I'm proof that getting out and moving more than you did before will really do it."

Chris also joined Weight Watchers, which is a huge help when it comes to avoiding skywalk snacking. "You get temptation all the time around here – cookies, ice cream, French Fries … so before I walk, I have a salad."

And he isn't strolling. Chris covers a lot of ground in 45 minutes and he builds in intervals by running up and down stairs. Sonya and I are sucking air after awhile. All of this is a big change for him. "You still live your life; you’re just living it a little differently,” he says. These are changes Chris knew he had to make when his size 40 pants were too tight. "When you hear obese, it really makes you think. When you hear morbidly obese you're like, wow ... am I really that large?” He was. The pounds had been piling on since college. His family inspired him to take them off. "I wanted to be there for them. I wanted to be healthy, for him to enjoy being around me and me being able to do what he does. The extra stuff I can do with my son, like helping with soccer and running around the field and not feeling winded.... it’s awesome."

Chris has more energy for family - for work - for life. "Your overall attitude changes,” Chris says with a smile. “I’m a happier person."

If you want to be happier - and healthier - turn off the computer, put down the junk food, lace up your shoes and go for a walk. It's gorgeous outside - what's your excuse?!?!

EEK
Erin.Kiernan@whotv.com

Make like a spider

Hello workout fans! This week we're showing you how to use all eight limbs to make a big impact. Huh? That's right - EIGHT. If you thought you only had four, think again. We're doing Muay Thai. "When i say science of eight limbs, we're using kicks, knees, elbows, punches in a variety of combinations," says instructor Pete Peterson.

Peterson owns Round Kick Gym in Urbandale. He's been in the ring and instructing for decades. He says Muay Thai builds confidence, strength and stamina by combining kicking, punching, offensive and defensive moves to keep you working AND thinking.

Our partners strap on the pads, while we put on the gloves and our Muay Thai martial arts workout begins. Pete explains that technique is as important as power during the three minute intervals of punching and kicking. By the end of each interval we are pouring sweat and gasping for air. "The difference in the way we train, is that everything is on pads," explains Pete, "we're using pads or bags and it's all about technique and power so the conditioning is built into the program."

Pete also takes some time to teach us some self defense moves. You've got to check out the video to see how he demonstrates that your shin is one of the hardest parts of your body, and the price Sonya pays for being part of the demonstration!

If you're interested in trying Muay Thai, contact Pete.
www.roundkickgym.com
515-276-5254

Also, a quick side note about our friend Rebecca Meyer of "Biggest Loser" fame and Gigi's Pilates & Personal Training. She's part of a new program sponsored by Wellmark that can help you get into shape for a specific event. If you're curious, visit this website:
http://www.whipit180.com/

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

What a bar can do for your body

Not that kind of bar ... a body bar!
All it takes is a little imagination and you really do have an entire workout right at your fingertips. Right now you might pick one up and do some biceps curls or overhead presses, but trainer Angie Gallagher says you shouldn't stop there.

"People probably aren't as intimidated by this as some other things in the gym, but probably surprised about everything they can do with it. It's a very versatile piece of equipment, it has even distribution of weight, it doesn't have weights on the ends to slip off, it's also padded." Those are all great resons to grab this simple exercise tool and get moving. Leave it to Angie to take traditional moves and add a little something unexpected. Instead of standard squats, we add a hop to get the heart pumping. She does the same thing with an overhead press - this time adding a big charleston kick. "Excellent!" she says with a grin, "and again, the heart rate is up big time because your whole body's engaged"

The next two moves also incorporate both arms and legs. We do plie' squats with an overhead triceps press and curtsy lunges with a lateral raise. "I am a big fan of compound moves because most of us are time pressed. This way you hit multiple muscle groups so you get a lot done in a short amount of time and getting your heart rate up as well."

Angie's list of ideas is endless. She shows inner and outer thigh exercises, standing hamstrings and even ab drills with the bar. "It's a versatile piece of equipment...doesn't take up a lot of room and it's not that expensive so you could add it to your home."

The body bar comes in a wide range of weights and you can find it at sporting goods stores, discount stores and online.
You can find Angie at www.fitnesswithangie.net

EEK
Erin.Kiernan@whotv.com

Great White Workout

Welcome to the WOTW blog, thanks for stopping by!

This week Sonya and I try something brand new - or at least, brand new to us. It's an outdoor workout that will really get your heart pumping. "I want people to enjoy it the same way i came into it, which is just put some shoes on and go have fun!" That's what Steve Cannon says about snow shoeing. He's the man behind what's fast becoming a snow shoe movement in the metro. Because of it, people are embracing the snow and cold instead of complaining about it, and they're getting fit at the same time!

Every Tuesday this group of fun-loving, hearty folks trades in street shoes for snow shoes outside Mullets, across the river from Principal Park. Some walk, some run, some sprint ... we just try to stay upright. "OK, if you start to fall - just lie down!" Steve shouts as we take off on our first lap. "Oh geesh," I say, "that's your advice?!?" Thankfully - neither one of us needs to hit the ground and Steve explains the draw of snow shoeing. "In the winter running on street is not a lot of fun because of ice and stuff. I enjoy trail running and so snow shoeing became natural thing to give a try."

We soon discover that this is an incredible workout. Within minutes we've stopped whining about the cold - amazed at the way we're sweating. We are using all of the big muscle groups in our bodies and our hearts are pounding. Steve guesses that thirty minutes of snow shoeing at a brisk pace probably equals a one hour run. We are in awe of some of the regulars flying past us, but everyone involved insists that this really is for everyone - young, old, athletes, couch potatoes - you name it. You just need an adventurous spirit and a willingness to embrace Mother Nature.

If you want to watch snow shoeing - or try it out for yourself, make a trip to Waveland Golf Course in Des Moines this Saturday. The fun begins at 10am. For more information you can check out the "Winter Race Series" on facebook. To rent snow shoes visit Rasmussen's Bike Shop or Active Endeavors.

This is one of our favorite workouts yet - you need to give it a try!
Have a healthy week,
EEK
Erin.Kiernan@whotv.com