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