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
Tuesday, March 15, 2011
Tuesday, March 8, 2011
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 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
Tuesday, March 1, 2011
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
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
Tuesday, February 22, 2011
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
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
Tuesday, February 15, 2011
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
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
Tuesday, February 8, 2011
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
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
Tuesday, February 1, 2011
The first step
Hello friends! I hope you're staying safe out there in the snow and cold. If you need a way to warm up - how about a workout? :) This week you'll meet a great guy who's taking his first steps toward a healthier life.
“My goal is, number one to get fit,” says Matt Reece, “I want to lose one hundred pounds.” It’s an ambitious goal, and he’s hoping that all of you will help him do it, just by watching his journey.
We meet up with Matt five am on a frigid Wednesday at the Farrell's in Waukee. "Well, my wife gave this to me as a Christmas gift..." he says with a shrug. You might be thinking - some gift!?! But Matt says it's the best present he could've gotten. "I didn't feel that bad. I mean no medications, no high blood pressure, no diabetes or anything like that." But he knew his weight was out of control, and it happened to him just like it does to a lot of people. "Oh, I don't know... after we got married and had kids and then the holiday pounds didn't come back off… it’s just gradually, gradually, gradually...,” Matt laughs, “I just got old and short and fat, I guess!”
We meet a lot of people once they've achieved their goals, but Matt agrees to let the camera start rolling now, when the finish line still seems a long ways off. "Yeah, to be honest I've told all my friends and family because the more people know the more I'm going to stick with it. What better way to keep me on track? I didn't set out to be on TV, but that's going to keep me going." And as most of us know - that kind of motivation can make a huge difference. "I want to buy regular sized clothes, be fit, and wrestle my son who’s a junior, and have it be fair!" And now Matt's putting in more effort than he ever thought he would. "My plan was to sit in the back of the class and do it to please her," he says sheepishly. "It's hard work,” we say. “It is hard work,” Matt nods, “you can see I'm sweating – in fact, I'm soaked!" Thanks to a Christmas gift that's going to keep on giving. "It's been a good thing. After all, my wife spent the money so if I don't come I'll hear it!"
We'll be keeping track of Matt as his efforts continue. He's even been recording some of his own material for us so we'll try to post it here in the WOW section of the website.
Have a healthy week!
EEK
Erin.Kiernan@whotv.com
“My goal is, number one to get fit,” says Matt Reece, “I want to lose one hundred pounds.” It’s an ambitious goal, and he’s hoping that all of you will help him do it, just by watching his journey.
We meet up with Matt five am on a frigid Wednesday at the Farrell's in Waukee. "Well, my wife gave this to me as a Christmas gift..." he says with a shrug. You might be thinking - some gift!?! But Matt says it's the best present he could've gotten. "I didn't feel that bad. I mean no medications, no high blood pressure, no diabetes or anything like that." But he knew his weight was out of control, and it happened to him just like it does to a lot of people. "Oh, I don't know... after we got married and had kids and then the holiday pounds didn't come back off… it’s just gradually, gradually, gradually...,” Matt laughs, “I just got old and short and fat, I guess!”
We meet a lot of people once they've achieved their goals, but Matt agrees to let the camera start rolling now, when the finish line still seems a long ways off. "Yeah, to be honest I've told all my friends and family because the more people know the more I'm going to stick with it. What better way to keep me on track? I didn't set out to be on TV, but that's going to keep me going." And as most of us know - that kind of motivation can make a huge difference. "I want to buy regular sized clothes, be fit, and wrestle my son who’s a junior, and have it be fair!" And now Matt's putting in more effort than he ever thought he would. "My plan was to sit in the back of the class and do it to please her," he says sheepishly. "It's hard work,” we say. “It is hard work,” Matt nods, “you can see I'm sweating – in fact, I'm soaked!" Thanks to a Christmas gift that's going to keep on giving. "It's been a good thing. After all, my wife spent the money so if I don't come I'll hear it!"
We'll be keeping track of Matt as his efforts continue. He's even been recording some of his own material for us so we'll try to post it here in the WOW section of the website.
Have a healthy week!
EEK
Erin.Kiernan@whotv.com
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