Thanks for stopping by the Workout of the Week blog!
Today's topic is making sure your personal trainer or exercise instructors are properly educated and certified.
"It's not only for safety,” says Jenny Weber of the Wellness Council of Iowa, “it's also so the person feels that they're getting a full exercise prescription." Think of it like this, cooking dinner doesn't make someone a chef, driving a car doesn't make someone a mechanic, and working out at the gym doesn't make someone a trainer. "That person needs to come from a bachelor of science in exercise physiology or kinesiology along with professional certifications." Weber says if we want to get the most out of workouts with a trainer - it's critical to make sure the person is properly trained themselves! If you’re not comfortable asking the personal trainer or group exercise instructor ... ask the owner or manager of the club you are joining. Find out what kind of education, certification and experience exercise professionals have and also ask if the gym requires them to continually renew their certifications.
There are dozens of organizations that provide training and certification. Common ones for personal trainers include The American College of Sports Medicine and The National Strength and Conditioning Association. Group fitness instructors are often certified through the Aerobics and Fitness Association of America and the American Council on Exercise. Once certified, trainers and instructors usually have to work to maintain their skills. "Yearly you're required to take continuing education credits which is crucial because the industry changes," explains Weber. Bottom line – don’t be afraid to ask questions. It’s your money, your workout and your health.
EEK
Erin.Kiernan@whotv.com
Tuesday, April 27, 2010
Tuesday, April 20, 2010
Are you kidding me?!?!?
Hello and welcome to the Workout of the Week blog!
If you've been following along for the past few months you know Sonya and I are up for about anything. So when our colleague and friend Brooke Bouma invited us to give kettlebells a try, we happily agreed. Brooke has been working out with personal trainer Doug Van Wyk for a long time and says although she's always gotten a good workout, she's never worked as hard as she is during the kettlebell routine. Even with that knowlege, we were not prepared for what we experienced at Fitness World Downtown.
First, Doug had us to kettlebell swings. They're kindof like squats, but with a lot more movement. "So it's really about the hips and thrusting them," Doug explains. After just a few reps we were all sucking wind and Doug made us do several sets of twenty. "Your butt should be burning after ten." Uh ... yeah!
The next exercise involved pushups - which we HATE. Here's the thing ... you do the pushups on top of the kettlebells. And that's not all. You add a row after each pushup! "Your body doesn't want to do it," explains Doug, "but drop that hip more, there hold it, let em burn." By "them" he means our arms, our abs, our butts ... pretty much everything.
By this point in time I was calling Doug foul names, and he hadn't even thrown the most difficult move at us yet!!! It's called the "Russian Twist" and it must've been invented by someone with a really twisted sense of humor. It's very hard to explain (watch the workout video under the As Seen on 13 tab) but you start on the floor on your back, push up onto one hand with the other hand in the air and your opposite leg extended, then sweep that leg behind you into a deep curtsy lunge and finally push up into a standing postion. Reverse all of that until you are back down on the floor on your back. That's one rep. And that's when I said, "I HATE YOU!!!!"
This was brutal. By far the most brutal workout we've done. But you know what? Sonya and I are going to start working out with Doug every Saturday and here's why, "Using kettlebells you can actually incorporate all of the aspects of training into one," he explains, "you get a cardio training while doing resistance training and you work your entire body."
We could feel this through our entire bodies when we were doing it and for days afterward. If you're looking for a new challenge - give kettlebells a try.
Until next week ...
EEK
Erin.Kiernan@whotv.com
If you've been following along for the past few months you know Sonya and I are up for about anything. So when our colleague and friend Brooke Bouma invited us to give kettlebells a try, we happily agreed. Brooke has been working out with personal trainer Doug Van Wyk for a long time and says although she's always gotten a good workout, she's never worked as hard as she is during the kettlebell routine. Even with that knowlege, we were not prepared for what we experienced at Fitness World Downtown.
First, Doug had us to kettlebell swings. They're kindof like squats, but with a lot more movement. "So it's really about the hips and thrusting them," Doug explains. After just a few reps we were all sucking wind and Doug made us do several sets of twenty. "Your butt should be burning after ten." Uh ... yeah!
The next exercise involved pushups - which we HATE. Here's the thing ... you do the pushups on top of the kettlebells. And that's not all. You add a row after each pushup! "Your body doesn't want to do it," explains Doug, "but drop that hip more, there hold it, let em burn." By "them" he means our arms, our abs, our butts ... pretty much everything.
By this point in time I was calling Doug foul names, and he hadn't even thrown the most difficult move at us yet!!! It's called the "Russian Twist" and it must've been invented by someone with a really twisted sense of humor. It's very hard to explain (watch the workout video under the As Seen on 13 tab) but you start on the floor on your back, push up onto one hand with the other hand in the air and your opposite leg extended, then sweep that leg behind you into a deep curtsy lunge and finally push up into a standing postion. Reverse all of that until you are back down on the floor on your back. That's one rep. And that's when I said, "I HATE YOU!!!!"
This was brutal. By far the most brutal workout we've done. But you know what? Sonya and I are going to start working out with Doug every Saturday and here's why, "Using kettlebells you can actually incorporate all of the aspects of training into one," he explains, "you get a cardio training while doing resistance training and you work your entire body."
We could feel this through our entire bodies when we were doing it and for days afterward. If you're looking for a new challenge - give kettlebells a try.
Until next week ...
EEK
Erin.Kiernan@whotv.com
Tuesday, April 13, 2010
Money is no excuse!
Hello gang! I'm really tardy posting the blog today - my apologies.
This week the focus is building muscle. So here's a question for you ... do you have to lift weights in order to build muscle? "No way!" says personal trainer Gigi Filer. She says exercises like pushups and lunges work just as well, using your own body weight!
Sonya worked out with Gigi and Daniel Wright of Biggest Loser fame and got some great tips for us to share with all of you. For instance, if you are like us and you HATE pushups - try doing them against the wall or even the edge of a countertop at first. Then you can move on to pushups on your knees. Once you start building strength you can challenge yourself with full pushups or make them even tougher by using a BOSU ball or any other unstable surface. Gigi says pushups are the gold standard for getting lean and mean. "It gives you a different resistance because it's a constant resistance in both directions. The muscle is challenged during the entire range of motion - there is no rest!"
The same goes for lower body exercises like lunges and squats. If you do them correctly you can burn a ton of calories and target several muscle groups. Add a resistance band or grab any kind of weight and you turn things up a notch - no fancy equipment needed!
"No excuses," says Gigi, "you don't have to have a gym membership and you don't have to have a stack of weights at home."
So get movin' ... money is no excuse!
EEK
Erin.Kiernan@whotv.com
This week the focus is building muscle. So here's a question for you ... do you have to lift weights in order to build muscle? "No way!" says personal trainer Gigi Filer. She says exercises like pushups and lunges work just as well, using your own body weight!
Sonya worked out with Gigi and Daniel Wright of Biggest Loser fame and got some great tips for us to share with all of you. For instance, if you are like us and you HATE pushups - try doing them against the wall or even the edge of a countertop at first. Then you can move on to pushups on your knees. Once you start building strength you can challenge yourself with full pushups or make them even tougher by using a BOSU ball or any other unstable surface. Gigi says pushups are the gold standard for getting lean and mean. "It gives you a different resistance because it's a constant resistance in both directions. The muscle is challenged during the entire range of motion - there is no rest!"
The same goes for lower body exercises like lunges and squats. If you do them correctly you can burn a ton of calories and target several muscle groups. Add a resistance band or grab any kind of weight and you turn things up a notch - no fancy equipment needed!
"No excuses," says Gigi, "you don't have to have a gym membership and you don't have to have a stack of weights at home."
So get movin' ... money is no excuse!
EEK
Erin.Kiernan@whotv.com
Tuesday, April 6, 2010
New life ... New love
This week's installment isn't just about working out. It's about life and love and learning to love yourself.
Last Friday (when I was sick with stomach flu) Sonya caught up with Rebecca Meyer and Daniel Wright from the Biggest Loser. Combined, they've lost more than 400 pounds. Wow. Months after the leaving the ranch, the two are a couple - living in Des Moines and devoting their careers to helping others reach their fitness goals. "When I'm working with someone I know exactly how they feel," says Daniel. "I was the guy who was too big to even fit on a treadmill!" Daniel and Rebecca remember well what it was like to be morbidly obese. They admit losing hundreds of pounds was difficult but they say maintaining is even harder - both mentally and physically. "Suddenly it's the finale and you're done and it's maintenance life," explains Rebecca. "We still need to workout and it's hard work. So I ask myself, do I want to be as thin as i was at final? No. Do I want to be as heavy as i was? No. It's just finding that mid-range ... at least for me."
Finding a happy medium can be a challenge in all aspects of life. For Rebecca and Daniel it included strategies to keep their old selves from making a comeback. They went through their closets and set limits. If the size 38 pants or the XL shirt start getting snug - somethings gotta change. No excuses. The couple says that's their new motto and they're trying to instill it in others. "We're basically living proof that it can happen just with diet and exercise!"
It's not fancy - but it works. Just like the programs offered by Hy-Vee and Wellmark. For tips on choosing healthy foods and getting a fitness plan going, visit www.wellmark.com. Click the "Health and Wellness" tab and then choose "Wellness Resources." There you'll find a wealth of information on living a healthy life!
EEK
Erin.Kiernan@whotv.com
Last Friday (when I was sick with stomach flu) Sonya caught up with Rebecca Meyer and Daniel Wright from the Biggest Loser. Combined, they've lost more than 400 pounds. Wow. Months after the leaving the ranch, the two are a couple - living in Des Moines and devoting their careers to helping others reach their fitness goals. "When I'm working with someone I know exactly how they feel," says Daniel. "I was the guy who was too big to even fit on a treadmill!" Daniel and Rebecca remember well what it was like to be morbidly obese. They admit losing hundreds of pounds was difficult but they say maintaining is even harder - both mentally and physically. "Suddenly it's the finale and you're done and it's maintenance life," explains Rebecca. "We still need to workout and it's hard work. So I ask myself, do I want to be as thin as i was at final? No. Do I want to be as heavy as i was? No. It's just finding that mid-range ... at least for me."
Finding a happy medium can be a challenge in all aspects of life. For Rebecca and Daniel it included strategies to keep their old selves from making a comeback. They went through their closets and set limits. If the size 38 pants or the XL shirt start getting snug - somethings gotta change. No excuses. The couple says that's their new motto and they're trying to instill it in others. "We're basically living proof that it can happen just with diet and exercise!"
It's not fancy - but it works. Just like the programs offered by Hy-Vee and Wellmark. For tips on choosing healthy foods and getting a fitness plan going, visit www.wellmark.com. Click the "Health and Wellness" tab and then choose "Wellness Resources." There you'll find a wealth of information on living a healthy life!
EEK
Erin.Kiernan@whotv.com
Tuesday, March 30, 2010
Ouch!
How can you tell the difference between an injury, and just being sore? It's a question Sonya and I decided to put to the experts because of all the new workouts we're trying these days!
"If your muscles are sore from exercise, it might come on later," says physical therapist Libby Trausch, "about 12-24 hours later and the whole muscle feels sore." Being sore can really hurt, but it's different than actually being hurt. "If you have an *injury you might be able to put two fingers on the spot and it hurts. it might come on very quickly and make you want to stop right away." Another good litmus test is that muscle soreness should go away within a few days whereas an injury will linger.
So what should you do? Many of us choose to handle the pain on our own, following a well-known acronym. "First thing you hear is RICE. Rest, Ice, Compression, Elevation," says Trausch, "but you should also inlcude motion. Careful motion is also very important." If those steps don't get you on the road to recovery, it's important to see a professional who can help you avoid long-term problems and pain. "If you get to a physical therapist early we can identify poor movement patterns so injury doesn't happen again. We can help you protect yourself and get back to doing what you love to do."
Don't forget - we want your ideas for Workout of the Week! Submit your ideas here, or drop us an email!
EEK
Erin.Kiernan@whotv.com
"If your muscles are sore from exercise, it might come on later," says physical therapist Libby Trausch, "about 12-24 hours later and the whole muscle feels sore." Being sore can really hurt, but it's different than actually being hurt. "If you have an *injury you might be able to put two fingers on the spot and it hurts. it might come on very quickly and make you want to stop right away." Another good litmus test is that muscle soreness should go away within a few days whereas an injury will linger.
So what should you do? Many of us choose to handle the pain on our own, following a well-known acronym. "First thing you hear is RICE. Rest, Ice, Compression, Elevation," says Trausch, "but you should also inlcude motion. Careful motion is also very important." If those steps don't get you on the road to recovery, it's important to see a professional who can help you avoid long-term problems and pain. "If you get to a physical therapist early we can identify poor movement patterns so injury doesn't happen again. We can help you protect yourself and get back to doing what you love to do."
Don't forget - we want your ideas for Workout of the Week! Submit your ideas here, or drop us an email!
EEK
Erin.Kiernan@whotv.com
Tuesday, March 23, 2010
You just never know
One of the things I love about my job is how unpredictable it is. Even when you think a day is set in stone, something can happen to turn it upside down. Today we are dealing with a change in the lineup of our "Workout of the Week" series because the video and interviews for today's story have disappeared! It happens. Luckily, we have several pieces shot and written so we won't be leaving you hanging this week!
Here's what one participant has to say about this unconventional exercise class, "After a few sessions my muscles were screaming, more than any other workout I've done." Wow. That's a ringing endorsement, huh? Even so, when this invite rolled into our inboxes our gut reaction was "NO WAY!" But Sonya and I like to think of ourselves as good sports, so we eventually responded with a weak, "Okay." This week's workout is pole dancing. Yup. Pole dancing. "When you can step outside the box and out of your regular fitness routine," says instructor Shelley Houde with a big grin, "you gain a lot of confidence, and it's fun!"
Maybe so, but we were fairly terrified to try this. I was really hoping the room would be a lot darker than it was and I was also thinking we should've planned to shoot this on a Saturday night so we could throw some drinks into the mix.
Shelley's class actually starts out with a lot of the moves you'd do in a traditional group exercise class. There's a basic warmup and some stretching followed by tricep presses, squats and crunches - all using the pole. We quickly move on to pullups, and Sonya and I find out we are incapable of doing even one! How embarrassing! "You find muscles you didn't know you had," says Shelley, "it's tough!"
So you know - Shelley is a farm girl by day. In an email she writes, "So in short, my other fitness workout is at the barn, mucking stalls, carrying water buckets, etc..." The point is - she says anyone can learn how to do this routine. "Once you build strength and keep going and progress through the levels, then it's like YES! I've done it!" And there are a lot of regular gals in the class. Stephanie works at Prairie Meadows, Meegan is an attorney and Kim is a Vice President who says, "This is that extra fun class that helps you get through an hour of strength training and you don't even know you've done it because it's so much fun."
We may never be able to shimmy up the pole like Shelley and the rest of the women we met, but the longer we practiced the more our embarrassment started to fade ... replaced by that confidence Shelley mentioned when we first walked in the door.
This workout was really challenging, and just looking at Shelley's guns should motivate you to give pole dancing a try! Her studio is in Altoona. The website is www.steelaxis.com and the phone number is 822-5740.
Here's to pushing fear (and pride) aside, and trying new things!
EEK
Erin.Kiernan@whotv.com
Here's what one participant has to say about this unconventional exercise class, "After a few sessions my muscles were screaming, more than any other workout I've done." Wow. That's a ringing endorsement, huh? Even so, when this invite rolled into our inboxes our gut reaction was "NO WAY!" But Sonya and I like to think of ourselves as good sports, so we eventually responded with a weak, "Okay." This week's workout is pole dancing. Yup. Pole dancing. "When you can step outside the box and out of your regular fitness routine," says instructor Shelley Houde with a big grin, "you gain a lot of confidence, and it's fun!"
Maybe so, but we were fairly terrified to try this. I was really hoping the room would be a lot darker than it was and I was also thinking we should've planned to shoot this on a Saturday night so we could throw some drinks into the mix.
Shelley's class actually starts out with a lot of the moves you'd do in a traditional group exercise class. There's a basic warmup and some stretching followed by tricep presses, squats and crunches - all using the pole. We quickly move on to pullups, and Sonya and I find out we are incapable of doing even one! How embarrassing! "You find muscles you didn't know you had," says Shelley, "it's tough!"
So you know - Shelley is a farm girl by day. In an email she writes, "So in short, my other fitness workout is at the barn, mucking stalls, carrying water buckets, etc..." The point is - she says anyone can learn how to do this routine. "Once you build strength and keep going and progress through the levels, then it's like YES! I've done it!" And there are a lot of regular gals in the class. Stephanie works at Prairie Meadows, Meegan is an attorney and Kim is a Vice President who says, "This is that extra fun class that helps you get through an hour of strength training and you don't even know you've done it because it's so much fun."
We may never be able to shimmy up the pole like Shelley and the rest of the women we met, but the longer we practiced the more our embarrassment started to fade ... replaced by that confidence Shelley mentioned when we first walked in the door.
This workout was really challenging, and just looking at Shelley's guns should motivate you to give pole dancing a try! Her studio is in Altoona. The website is www.steelaxis.com and the phone number is 822-5740.
Here's to pushing fear (and pride) aside, and trying new things!
EEK
Erin.Kiernan@whotv.com
Tuesday, March 16, 2010
That's HOT
Hello workout friends!
This week's workout is hot. I don't mean sexy (although it can be that, too) ... I mean sweaty. We're doing hot yoga and I'm addicted. This class was far more challenging than I anticipated. Not only does it require a great deal of strength and flexibility, it really gets your heart rate going!
"People come in with one perception and are totally blown away by what they come out with." That’s how Kris Larrison describes the experience first-timers have when they visit her yoga studio. If you think it’s all about zoning out and doing a little stretching – you’re wrong. This class would’ve pushed Sonya and I to the limit no matter what, because we never do yoga, but Kris adds an element that kicks the workout up a notch. You can’t feel it through your computer or television, but you can see it. Everyone in this class is soaking wet. The room is between ninety-five and one hundred five degrees, thanks to space heaters and humidifiers. But we wondered why. "It increases the function of organs, you’re sweating out toxins, you build increased lung capacity," explains Larrison.
There are two different styles of "hot yoga" - Vinyasa and Bikram. "Bikrum yoga is 26 postures, the same sequence, same series, every class." We’re doing Vinyasa and Kris says it’s more athletic and varies from class to class. "If you can only do half the class, that's fine,” says Kris. “You'll build on that and get stronger every time you come.” She insists anyone can do it and her students agree. Ryan is a cop who says he couldn't touch his toes a few years ago, Mel is a mom celebrating her 43rd birthday, and Marilyn is in her 70s!!! We’re hoping we’ll eventually have their flexibility and strength, but it may take awhile! We shot this segment a month ago and I've been attending classes at least once a week since then ... I'm improving, but slowly!
If you’re interested in trying hot yoga call Kris at 778-5499 or visit the studio website at www.BreatheStudioDM.com.
Here's to another fun-filled fitness adventure!
EEK
Erin.Kiernan@whotv.com
This week's workout is hot. I don't mean sexy (although it can be that, too) ... I mean sweaty. We're doing hot yoga and I'm addicted. This class was far more challenging than I anticipated. Not only does it require a great deal of strength and flexibility, it really gets your heart rate going!
"People come in with one perception and are totally blown away by what they come out with." That’s how Kris Larrison describes the experience first-timers have when they visit her yoga studio. If you think it’s all about zoning out and doing a little stretching – you’re wrong. This class would’ve pushed Sonya and I to the limit no matter what, because we never do yoga, but Kris adds an element that kicks the workout up a notch. You can’t feel it through your computer or television, but you can see it. Everyone in this class is soaking wet. The room is between ninety-five and one hundred five degrees, thanks to space heaters and humidifiers. But we wondered why. "It increases the function of organs, you’re sweating out toxins, you build increased lung capacity," explains Larrison.
There are two different styles of "hot yoga" - Vinyasa and Bikram. "Bikrum yoga is 26 postures, the same sequence, same series, every class." We’re doing Vinyasa and Kris says it’s more athletic and varies from class to class. "If you can only do half the class, that's fine,” says Kris. “You'll build on that and get stronger every time you come.” She insists anyone can do it and her students agree. Ryan is a cop who says he couldn't touch his toes a few years ago, Mel is a mom celebrating her 43rd birthday, and Marilyn is in her 70s!!! We’re hoping we’ll eventually have their flexibility and strength, but it may take awhile! We shot this segment a month ago and I've been attending classes at least once a week since then ... I'm improving, but slowly!
If you’re interested in trying hot yoga call Kris at 778-5499 or visit the studio website at www.BreatheStudioDM.com.
Here's to another fun-filled fitness adventure!
EEK
Erin.Kiernan@whotv.com
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