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
Tuesday, May 31, 2011
Tuesday, May 24, 2011
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
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
Tuesday, May 17, 2011
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
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
Tuesday, May 10, 2011
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
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
Tuesday, May 3, 2011
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.
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.
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