Thanks for stopping by the blog, workout friends! This week we have another success story to share with you. It features Will Frazier, one of our colleagues here at Channel 13. We had no idea he had a weight loss story to share until he commented on our workout segments and said, "Oh yeah, I've lost almost 100 pounds." WHAT?!? Right away, we started asking Will to share his story with all of you.
"It wasn't until high school that I really let it go... I didn't think it was an issue - it was just the way I lived my life." Will got a wake up call when he was moving in March of 2009. "The only thing left in the entire house was a scale," he says, "I got on it and was like, oh! I kept moving it, and had to move it over again...oh!" He couldn't believe it. The scale read 325 pounds. "It was the most I'd ever weighed. I'd never seen a number that big and it freaked me out."
Will knew his sedentary life was a big part of the problem. "What do I like to do? Read, play video games, watch tv, and all involve me sitting on my butt!" He found a way to keep doing what he loves - now he just does it on a stationary bike! "I do what I do, just sitting in a different chair," he says with a laugh. In fact, Will has spent so much time in that new "chair" that he broke it! He bought a new one, and also adopted a new outlook on food. "It's more fuel that keeps me going instead of, this is what makes me happy!" Now he eats mostly raw foods... fruit for breakfast, veggies at lunch and at dinner a "normal" meal instead of what he calls a "fat kid" meal. "I don't beat myself up. I like cheeseburgers, pizza, BBQ... all that stuff. I just eat it in moderation now."
Will hasn't given up anything he loves, and he's loving living a healthy life. "It's opened my eyes ... wow! You're not supposed to feel like that when you get out of bed! I feel so much better now and I did it by finding what works for me."
We hope you're finding what works for you, and that our workout segments are helping you in your journey.
Have a healthy week!
EEK
Erin.Kiernan@whotv.com
Tuesday, December 7, 2010
Tuesday, November 30, 2010
From flab to fab!
Welcome to the Workout of the Week blog!
This week we have another great success story to share with you. It's one that might make you say, "Gee, maybe I can do that?!?"
Caleb Pike says he used to get winded just tying his shoes. Today, he competes in triathlons and marathons and he invited us to a class at Altoona Campus called "RIPPED" to show just how far he's come.
Caleb's inspiration to get fit came in a tiny package - his six month old daughter. “I didn’t think I could be a very good dad to her if I couldn’t keep up with her,” he says. That was two years ago - Caleb weighed in at 290 pounds and his percentage of body fat was fifty percent. "We were very lazy," Caleb says of himself and his fiance'. "We ate a lot of junk food... we thought that eating healthy was eating one less flour taco!"
Now, Caleb and Nicole take the "RIPPED" class together twice a week. It meets at five in the morning. That's right ... FIVE AM! Trust me, that is a time of day I never see, and with good reason. I was hurting from the get-go. We're doing the Tabata method - twenty seconds of hard work, followed by ten seconds of rest, eight times in a row. The instructor, Tracy Downey divides us into six groups for the six different stations she's set up. There's a push up station, sprints, pull ups and tricep dips, wall ball, crunches, and lunges. By the time we finish eight rounds at each station we are exhausted and we can tell we're going to be sore. Caleb spends quite a bit of time grinning at our discomfort and he hardly looks tired at all!
Since he started his lifestyle change back in 2008, Caleb's cut his weight by 100 pounds and reduced his body fat by 35 percent. He believes he's in the best shape of his life - physically and mentally - and he's excited about raising his little girl to live the same healthy life.
If you want to check out the "Ripped" class, or other programs at Altoona Campus, here is the contact information:
1500 8th Street SW
Altoona, IA 50009
Phone: 515/967-0788
info@altoonacampus.com
Have a healthy week!
EEK
Erin.Kiernan@whotv.com
This week we have another great success story to share with you. It's one that might make you say, "Gee, maybe I can do that?!?"
Caleb Pike says he used to get winded just tying his shoes. Today, he competes in triathlons and marathons and he invited us to a class at Altoona Campus called "RIPPED" to show just how far he's come.
Caleb's inspiration to get fit came in a tiny package - his six month old daughter. “I didn’t think I could be a very good dad to her if I couldn’t keep up with her,” he says. That was two years ago - Caleb weighed in at 290 pounds and his percentage of body fat was fifty percent. "We were very lazy," Caleb says of himself and his fiance'. "We ate a lot of junk food... we thought that eating healthy was eating one less flour taco!"
Now, Caleb and Nicole take the "RIPPED" class together twice a week. It meets at five in the morning. That's right ... FIVE AM! Trust me, that is a time of day I never see, and with good reason. I was hurting from the get-go. We're doing the Tabata method - twenty seconds of hard work, followed by ten seconds of rest, eight times in a row. The instructor, Tracy Downey divides us into six groups for the six different stations she's set up. There's a push up station, sprints, pull ups and tricep dips, wall ball, crunches, and lunges. By the time we finish eight rounds at each station we are exhausted and we can tell we're going to be sore. Caleb spends quite a bit of time grinning at our discomfort and he hardly looks tired at all!
Since he started his lifestyle change back in 2008, Caleb's cut his weight by 100 pounds and reduced his body fat by 35 percent. He believes he's in the best shape of his life - physically and mentally - and he's excited about raising his little girl to live the same healthy life.
If you want to check out the "Ripped" class, or other programs at Altoona Campus, here is the contact information:
1500 8th Street SW
Altoona, IA 50009
Phone: 515/967-0788
info@altoonacampus.com
Have a healthy week!
EEK
Erin.Kiernan@whotv.com
Tuesday, November 23, 2010
'Tis the season... for a travel band!
Hello workout friends!
It's the time of year when all of us tend to eat, drink and be merry ... and get fatter. Although holiday weight gain is often exaggerated (some report an average of seven to ten pounds) even putting on a pound or two can be a problem because we usually never take it off!
In addition to consuming more, we often exercise less this time of year. It's easy to make excuses - from busy schedules to rotten weather. Well, give it up. Angie Gallagher is back with a workout you can do anywhere, with just one simple exercise tool. "The nice thing about the band is it's easily adjustable," she explains, "if two feet is too difficult, taking one foot out makes it easier." The pieces of plastic come in different models and levels of difficulty and it really is amazing the different moves you can do. There are bicep curls and overhead presses, and cardio like jumping jacks and hopping drills. The possibilities are endless and the workout is really tough when you keep doing compound moves that use big muscle groups. Angie's even come up with a way to make classic push ups more challenging ... why, why, why
When you finish things off with ab work, you've managed to turn your hotel - or guest room at mom and dad's house - into a gym. "The nice thing about this workout is you're burning calories and fat and building muscle, all at the same time," Angie says with a smile, "it's very efficient."
You can find resistance bands and tubes at fitness stores, Wal-Mart and Target or you can buy them online. Another bonus ... they're cheap!
http://theshapestore.com/pc/SHAPE-Resistance-Cords-c10.htm
http://www.beachbody.com/category/fitness_gear/bands_balls_weights.do
Thanks for stopping by the blog, have a healthy week!
EEK
Erin.Kiernan@whotv.com
It's the time of year when all of us tend to eat, drink and be merry ... and get fatter. Although holiday weight gain is often exaggerated (some report an average of seven to ten pounds) even putting on a pound or two can be a problem because we usually never take it off!
In addition to consuming more, we often exercise less this time of year. It's easy to make excuses - from busy schedules to rotten weather. Well, give it up. Angie Gallagher is back with a workout you can do anywhere, with just one simple exercise tool. "The nice thing about the band is it's easily adjustable," she explains, "if two feet is too difficult, taking one foot out makes it easier." The pieces of plastic come in different models and levels of difficulty and it really is amazing the different moves you can do. There are bicep curls and overhead presses, and cardio like jumping jacks and hopping drills. The possibilities are endless and the workout is really tough when you keep doing compound moves that use big muscle groups. Angie's even come up with a way to make classic push ups more challenging ... why, why, why
When you finish things off with ab work, you've managed to turn your hotel - or guest room at mom and dad's house - into a gym. "The nice thing about this workout is you're burning calories and fat and building muscle, all at the same time," Angie says with a smile, "it's very efficient."
You can find resistance bands and tubes at fitness stores, Wal-Mart and Target or you can buy them online. Another bonus ... they're cheap!
http://theshapestore.com/pc/SHAPE-Resistance-Cords-c10.htm
http://www.beachbody.com/category/fitness_gear/bands_balls_weights.do
Thanks for stopping by the blog, have a healthy week!
EEK
Erin.Kiernan@whotv.com
Tuesday, November 16, 2010
Blasting Back Fat!
Welcome to the blog, workout fans!
This week we're returning to requests from our friends and colleages and to our friend Gigi Filer of Gigi's Pilates and Personal Training in Des Moines.
“As we age, things start to head south.” That’s what Gigi tells us during a recent workout session. It’s depressing, but with her help we are learning how to fight back and this week, we’re targeting - the back. Specifically, back fat.
"Right above or below the bra line for women,” says Gigi, “and for men it's those love handles right above the belt line." We already know where it is ... what we need to know is how to get rid of it! First, Gigi gives us an anatomy lesson. "For the back, we focus on big muscle groups – the lats, traps, rhomboids." Latissimus dorsi are the big, power muscles of the back and Gigi has us working them by doing lat pulldowns. She has us sit on a resistance ball, forcing us to engage the core more than we normally would. Trapezius and rhomboids are next – both in the middle of the back. We do bent over rows to hammer what we really hate … that fat hanging over our bra straps. And Gigi says if we do these moves as a compound set – one right after the other – we’ll soon blast our backs into beautiful shape!
Have a healthy week!
EEK
Erin.Kiernan@whotv.com
This week we're returning to requests from our friends and colleages and to our friend Gigi Filer of Gigi's Pilates and Personal Training in Des Moines.
“As we age, things start to head south.” That’s what Gigi tells us during a recent workout session. It’s depressing, but with her help we are learning how to fight back and this week, we’re targeting - the back. Specifically, back fat.
"Right above or below the bra line for women,” says Gigi, “and for men it's those love handles right above the belt line." We already know where it is ... what we need to know is how to get rid of it! First, Gigi gives us an anatomy lesson. "For the back, we focus on big muscle groups – the lats, traps, rhomboids." Latissimus dorsi are the big, power muscles of the back and Gigi has us working them by doing lat pulldowns. She has us sit on a resistance ball, forcing us to engage the core more than we normally would. Trapezius and rhomboids are next – both in the middle of the back. We do bent over rows to hammer what we really hate … that fat hanging over our bra straps. And Gigi says if we do these moves as a compound set – one right after the other – we’ll soon blast our backs into beautiful shape!
Have a healthy week!
EEK
Erin.Kiernan@whotv.com
Tuesday, November 9, 2010
Losers are winners
Hello workout friends!
This week our segment takes on a new theme - success. Many of our workouts have been meant to inspire YOU ... now meet two women who inspire US.
Lyndee Underbakke and Molly Fairchild wanted to be contestants on The Biggest Loser, Season 10 but didn't get picked. It didn't stop them from starting a routine aimed at getting fit. Their goal - losing a combined 320 pounds. The two have been friends for years so it was no surprise that when Lyndee got engaged, she asked Molly to be in her wedding. And that's how the lifestyle change started. "Well, it started out as a quest for the dress!" Lyndee says with a laugh. As if the quest isn't hard enough, it was torture for these two because nothing fit. "I was gonna have to lose something to be in the wedding," Molly explains.
Weight has been a problem for Molly and Lyndee for most of their lives. "People talk about, back when i was skinny or those are my skinny pictures,"Molly says with a shrug, "I don't have those." The women knew it was finally time to do something about it and they decided to do it together. First, they altered their diets. Then they joined Aspen Athletic Clubs and started training with Scott Kauffman. "The clients I see leave here with written program," he explains, "so we work out and then they know, here's what you need to do two times before next Thursday."
Molly and Lyndee admit that at first the workouts seemed impossible but not they can't wait to see what Scott will dish out next. With his help they've lost more than 100 pounds and 80 inches! They post their successes, and failures on a facebook page called "Send Lyndee and Molly to Biggest Loser Season 10". They hoped it would help them make it on the show but now it serves as an outlet, and keeps them accountable. They hoped to draw a few hundred fans and ended up with more than three-thousand at one point!
The hard work is paying off. At Lyndee's wedding, the gals looked beautiful. Even more important, they feel fantastic.
We're going to be touching base with Molly and Lyndee periodically, but if you want to track their progress on your own, find their facebook page.
Here's to a healthy week!
EEK
Erin.Kiernan@whotv.com
This week our segment takes on a new theme - success. Many of our workouts have been meant to inspire YOU ... now meet two women who inspire US.
Lyndee Underbakke and Molly Fairchild wanted to be contestants on The Biggest Loser, Season 10 but didn't get picked. It didn't stop them from starting a routine aimed at getting fit. Their goal - losing a combined 320 pounds. The two have been friends for years so it was no surprise that when Lyndee got engaged, she asked Molly to be in her wedding. And that's how the lifestyle change started. "Well, it started out as a quest for the dress!" Lyndee says with a laugh. As if the quest isn't hard enough, it was torture for these two because nothing fit. "I was gonna have to lose something to be in the wedding," Molly explains.
Weight has been a problem for Molly and Lyndee for most of their lives. "People talk about, back when i was skinny or those are my skinny pictures,"Molly says with a shrug, "I don't have those." The women knew it was finally time to do something about it and they decided to do it together. First, they altered their diets. Then they joined Aspen Athletic Clubs and started training with Scott Kauffman. "The clients I see leave here with written program," he explains, "so we work out and then they know, here's what you need to do two times before next Thursday."
Molly and Lyndee admit that at first the workouts seemed impossible but not they can't wait to see what Scott will dish out next. With his help they've lost more than 100 pounds and 80 inches! They post their successes, and failures on a facebook page called "Send Lyndee and Molly to Biggest Loser Season 10". They hoped it would help them make it on the show but now it serves as an outlet, and keeps them accountable. They hoped to draw a few hundred fans and ended up with more than three-thousand at one point!
The hard work is paying off. At Lyndee's wedding, the gals looked beautiful. Even more important, they feel fantastic.
We're going to be touching base with Molly and Lyndee periodically, but if you want to track their progress on your own, find their facebook page.
Here's to a healthy week!
EEK
Erin.Kiernan@whotv.com
Tuesday, October 26, 2010
Get fit with Fido!
Hello workout friends!
This week the exercise moves outside again - this time with Sonya's babies, Remi and Spot. Did you know that obesity is not only on the rise among people - but also their pets? Just like us, our furry friends are at increased risk of disease if they're carrying extra weight.
To help whip two and four-legged creatures into shape, we turn to personal trainer Angie Gallagher. "Studies show that people who exercise with pets increase speed by 28-percent, so it's a nice incentive," she explains. Angie suggests doing intervals with your dog, "Pick street signs or trees as markers - speed up and slow down, and you'll burn extra calories." A game of fetch really boosts our heart rates when we get in on the race. "Another way to really kick it up is do sprints with your pet.. throw tennis ball and sprint with your dog to retrieve it."
You can also invent ab and arm exercises - depending on the size of your dog, and Angie also shows us ways to incorporate lunges and squats into the daily walk. It doesn't take long to realize this is a fun way to get a total body workout.
We've loved working with Angie and you would too...she's kicking off another eight week session at her studio in Clive. Contact her at fitnesswithangie@gmail.com or 710-6987 for details.
Thanks for stopping by - have a healthy week!
EEK
Erin.Kiernan@whotv.com
This week the exercise moves outside again - this time with Sonya's babies, Remi and Spot. Did you know that obesity is not only on the rise among people - but also their pets? Just like us, our furry friends are at increased risk of disease if they're carrying extra weight.
To help whip two and four-legged creatures into shape, we turn to personal trainer Angie Gallagher. "Studies show that people who exercise with pets increase speed by 28-percent, so it's a nice incentive," she explains. Angie suggests doing intervals with your dog, "Pick street signs or trees as markers - speed up and slow down, and you'll burn extra calories." A game of fetch really boosts our heart rates when we get in on the race. "Another way to really kick it up is do sprints with your pet.. throw tennis ball and sprint with your dog to retrieve it."
You can also invent ab and arm exercises - depending on the size of your dog, and Angie also shows us ways to incorporate lunges and squats into the daily walk. It doesn't take long to realize this is a fun way to get a total body workout.
We've loved working with Angie and you would too...she's kicking off another eight week session at her studio in Clive. Contact her at fitnesswithangie@gmail.com or 710-6987 for details.
Thanks for stopping by - have a healthy week!
EEK
Erin.Kiernan@whotv.com
Tuesday, October 19, 2010
Total Body Beating
Hi gang! Welcome to the Workout of the Week blog.
By now you’ve probably heard of the place promising "total body transformation." Kosama opened its first location last winter and now its one of the fastest growing clubs in the metro. "We wanted to cater to the working, to-and-from crowd," says Ben Bjorholm. He’s one of the owners of Kosama downtown. Bjorholm says the best thing about Kosama is the variety. Locations offer six different workouts, six days a week and we just happen to show up for one of the most difficult ones. “Yep,” says Ben, “this is the killer plyo day.”
For one hour we cycle through six rounds of explosive movements. A timer on TV screens ticks down the seconds and it doesn’t take long for our hearts to start pounding. According to Ben, this workout can burn 600-800 calories and we believe it. We’re pouring sweat, our faces are red and we’re sucking air by the home stretch. "This is as much core as it is cardio,” says Bjorholm, “you’re burning calories and strengthening those abs all at the same time." There are moves taken from sports like basketball and volleyball along with conditioning moves like burpees and fast feet. All eyes are on the clock at this point and it’s all we can do to keep moving. "This is when you have to be mentally tough,” hollers Ben,”this is where it becomes mental, not physical!" Thankfully, lower intensity moves round out the last segment and we are finally ready to stretch.
This workout was intense. It is definitely not for beginners. If you’re interested in checking out the new downtown Kosama location visit www.downtowndsm.kosama.com call 480-8626 or drop in 1905 Ingersoll Avenue Suites 102 & 103.
Have a healthy week!
EEK
Erin.Kiernan@whotv.com
By now you’ve probably heard of the place promising "total body transformation." Kosama opened its first location last winter and now its one of the fastest growing clubs in the metro. "We wanted to cater to the working, to-and-from crowd," says Ben Bjorholm. He’s one of the owners of Kosama downtown. Bjorholm says the best thing about Kosama is the variety. Locations offer six different workouts, six days a week and we just happen to show up for one of the most difficult ones. “Yep,” says Ben, “this is the killer plyo day.”
For one hour we cycle through six rounds of explosive movements. A timer on TV screens ticks down the seconds and it doesn’t take long for our hearts to start pounding. According to Ben, this workout can burn 600-800 calories and we believe it. We’re pouring sweat, our faces are red and we’re sucking air by the home stretch. "This is as much core as it is cardio,” says Bjorholm, “you’re burning calories and strengthening those abs all at the same time." There are moves taken from sports like basketball and volleyball along with conditioning moves like burpees and fast feet. All eyes are on the clock at this point and it’s all we can do to keep moving. "This is when you have to be mentally tough,” hollers Ben,”this is where it becomes mental, not physical!" Thankfully, lower intensity moves round out the last segment and we are finally ready to stretch.
This workout was intense. It is definitely not for beginners. If you’re interested in checking out the new downtown Kosama location visit www.downtowndsm.kosama.com call 480-8626 or drop in 1905 Ingersoll Avenue Suites 102 & 103.
Have a healthy week!
EEK
Erin.Kiernan@whotv.com
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