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