Tuesday, June 28, 2011

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

Tuesday, June 21, 2011

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

Tuesday, June 14, 2011

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

Tuesday, June 7, 2011

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