Workout - at work!

Hello workout friends!
This week were helping you sneak some fitness into your day, even if you don't have time to do it before or after work.

Think about it, you don't just work at your desk. You eat at your desk. Some days it feels like you practically live at your desk. You may even spend your free time at your desk, surfing the internet.

Personal trainer, Angie Gallagher, says all of that sitting isn’t doing your physique and favors, even if you’re relatively active otherwise.

“Studies show that if you sit at an office all day and you never move from your desk, except on one of your breaks and then during lunch, you can be negating your workout – an hour in the morning or after work – you’ve negated that, simply by sitting all day.”

Shocked, we ask Angie what we need to do to maintain our gains while at work.

“You could use a water bottle. You could use a coffee mug or even a towel if you have that at your office and an office chair.”

The water bottle and coffee mugs double as light weights. They’re perfect for some quick bicep or tricep curls or overhead presses. The towel will help you get a good stretch. Even something as small as standing up while you’re on the phone helps get the blood flogging.

“Just moving a little bit… is enough to make the heart rate accelerate enough that you don’t negate the activity you’ve done previously or after work.”

And once you’re up, why not take a walk up a few flights of stairs.

“Take them instead of the elevator or park a little further away in the parking lot… all those things add up at the end of the day. They’re important.”

Equally important, a little movement might help you reduce your workplace stress.

“Because your blood is flowing you are more active. Studies show that people have higher concentration, less depression, less anxiety and less stress, which we all experience at the workplace.”

If you're interested in working out with Angie - check out her website:

http://www.fitnesswithangie.net/

Here's to a healthy week!
EEK
Erin.Kiernan@whotv.com

Strolling & Toning

This week’s workout is specifically designed for new parents. There’s no gym, no equipment and no daycare required! "It's great because they can bring the babies along with them," explains personal trainer Cathy Bormann, "the class is call Strolling and Toning. It's a class to help moms get back into shape."

You've probably heard of this type of group fitness class. "It’s just a stroller and baby!” Cathy says with a laugh. She makes it sound simple, but this is no walk in the park – even though the class takes place in a Park.

Strollers turn into obstacle courses and resistance bands get biceps burning. What Cathy has the group doing is basically High Intensity Interval Training – or HIT. "We do resistance, then cardio, then stroll and we keep repeating that for an hour," she explains. HIIT is one of the best workouts for whipping post-baby bodies back into shape.

"I've always enjoyed lifting weights and its harder to find time,” says Brigit Peterson, “each time you have a kid, there's less time to get to the gym!" Eight month old Regina is Brigit’s THIRD child. Most of the moms here say during this hour they enjoy fitness and friendship. "We have a lot of similar things to talk about,” explains Brigit, “I also like that everyone has a kid - it kind of puts us on the same level and we’re not super fit like we used to be."

We think these ladies look as fit as anyone we know! During one part of the routine they’re jumping up and down stairs for cardio and doing a full body squat-press for resistance. It is a brutal circuit but Cathy says it can be modified for any level. "We can definitely take it back a step or pick up for those that need extra challenge."

The class also keeps people accountable. "It's a little bit just to get yourself back in the swing, back in the routine,” says Cathy, “once you feel good and start hitting it hard, it all starts happening." However, in the midst of jumping jacks and pushups life also keeps happening. There are tears and noses to be wiped and diapers to change – but everyone here understands.

If you’re interested in the “Strolling & Toning” class – call the Walnut Creek YMCA at 224-1888 or visit the front desk!

EEK
Erin.Kiernan@whotv.com

Can't jump rope? Try Air Ropes!

Welcome to the WOW blog!

Leave it to personal trainer, Angie Gallagher to come up with a new way to challenge us.

She warns us, “You have to be a little coordinated when you first, so don’t give up.”

That should be a red flag, but we agree to try the air rope anyway. It’s the newest version of a jump rope.

“They’ve got a jump rope handle, but they’ve got weighted ball on the end versus a cord.”

The movement is similar to jumping rope, but the weighted balls give the arms an even better burn.

“Arms, shoulders, triceps, biceps – all of the upper body muscles get worked while you’re rotating,” says Angie.

Keeping the arms overhead also boosts the heart rate, making this a great cardio work out, especially when you throw in big muscle movements like squats.

“The nice thing about this, you can make it a low impact version of a jump rope because there’s nothing to jump over. But you can also make it a higher impact without tripping over the jump rope.”

The air rope also builds balance and strength. Try a basic crunch while rotating the air rope over your head. Even harder – a side plank with one arm on the floor the other in the air rotating the air rope.

Our muscles are shaking by the end of the workout, which Angie says makes her “happy.”

We’re happy it’s the end of this deceivingly difficult work out.

For more information on working out with Angie go to: http://www.fitnesswithangie.net/

Here's to a healthy week - and trying new things!
EEK
Erin.Kiernan@whotv.com

WorkoutBOX

Hello fitness fans! I hope you had a great holiday weekend. Maybe you overindulged and now you feel like you need to have your rear kicked back into gear. If so, we have a program that will do just that.

Everyone knows personal training is expensive, and sometimes hard to schedule. For this Workout of the Week, we met with an Iowan who says he's solved both of those problems. Travis Steffen has a Master's Degree in Exercise Science, and a booming business. "With this service you're not getting a cookie-cutter diet plan or a cookie-cutter exercise program,” he explains, “we make everything specific to you."

It's called "WorkoutBOX"... and it's on your computer. "Anyone who has access to the internet and a tape measure can use the service," says Travis. "You print off your workout, do it whenever and wherever you want and you don't need an appointment with a personal trainer."

Lucky for us, we have an appointment - and Travis is putting us through the paces. "Squats are something we design all of our workouts around. Most people don’t realize it, but this move is a total body workout." Squats, Romanian dead lifts and bent over rows make up our first sequence of resistance training. The great thing is - "WorkoutBOX" gives you the same program for a fraction of the price.

"You get unlimited access to me and the rest of our fitness team and all the systems we offer for less than ten bucks a month." And included in that price are custom nutrition guides. "We can tell you exactly what you need to be eating each and every day, down to the calorie, the carbs, protein and fat."

Everything's based on the information you enter when you sign up. From your measurements and gender, to your goals and experience. And Travis says you don't need to worry about getting bored or hitting a plateau. "With these workout box programs, each week your reps and sets change... after a four week phase, the exercises are going to change."

Nothing about “WorkoutBOX” is easy...but that's the point. Travis is a former collegiate athlete and he believes all of us can train like one. "Training appears all physical but in reality it's only about ten percent physical and ninety percent mental."

So sign up, and see what you can do. Travis is making it easy for Channel 13 viewers. Just go to www.workoutbox.com/whotv and follow the steps. Use the promo code “WHOTVPromo” and you’ll get a month for free! If you want to cancel, send an email to support@workoutbox.com.

Have a healthy week - or in this case - MONTH!
EEK
Erin.Kiernan@whotv.com

Wobbling on water

Hello and Happy Tuesday, gang!

In this week’s workout we try a sport we never dreamed we’d experience. Stand up paddle surfing got its start in Hawaii, but you can do it anywhere. All you need is water – like Gray’s lake, and the right gear.

"My family and I went on vacation to Colorado and they were having standup paddling demos," explains Katie Gilbert. After trying it themselves, the whole family was hooked. "That's what's so great about it. You don't need much - just a board and a paddle." But finding the gear in Iowa is what proved difficult for the Gilberts. They ended up ordering from out of state - never dreaming a business of their own would be born.

"Everyone and their brother wanted to learn. Everyone wanted to come out and paddle with us so we ended up starting a company and ordering a whole group of boards." "No Coast Stand Up" is Iowa's only full, stand up paddling shop and Katie insists she can teach us the basics.

"You don't really need skills,” she says with a laugh. “Of course, balance - but you learn it over time, it's just learning your foundation." And at least in the beginning - it's not your feet!

"You're going to be on your knees," Katie shows us. We start close to the board - and we'll stay here for a while. Frankly, we can’t even imagine standing up. Katie explains that the trick is to pick up some speed first - otherwise, we'll end up in the lake.

"People who normally fall in are surfers, because they want to take that surf stance. On flat water, there's no momentum and that's when they go in the water." That is exactly what we’re worried about. And with good reason – going from kneeling to standing is intimidating for first-timers like us.

And once we’re up, we’re wobbling. We get constant encouragement from the Gilbert family – including five-year-old Colton. “Paddle harder! Bend your knees!” It doesn’t take long for us to understand how they all caught the standup paddling bug.

"It was so much fun,” Katie says with a grin, “and then when you got off the board you realized your arms hurt, your legs hurt, your core was sore ... it's a great time." It is a blast, and there are big fitness benefits. "If it’s a windy day and I’m really working I can get my heart rate up to the same thing as when I’m cycling," Katie tells us.

This is also a wonderful workout for people with bad feet, ankles, knees or hips – since there’s no impact. Katie even shows us how to get on the board dockside, so that we don’t have to start on our knees.

By the end of our time on Gray’s Lake we realize we will probably never be as skilled or as stylish as little Colton, who’s showing us all sorts of tricks … but this is one workout we loved trying and it was find to find out there are no waves required.

"Our goal was just to get people off the couch, out on the water and experience. I mean, look … we're in the middle of downtown Des Moines and we have a beautiful lake!"

Katie’s enthusiasm is contagious and we know you’ll have fun trying standup paddling. Check out www.nocoaststandup.com or friend them on facebook to find out when you can try it for free!

Have a healthy week!
EEK
Erin.Kiernan@whotv.com

Eat smart, play hard!

For this "Workout of the Week" we're highlighting a program that's helping young people in Des Moines stay fit and eat well.

You’ll find the Summer Food Service Program at 19 sites around Des Moines. Kids, 18 years old and younger, get a free lunch. At nine sites, they can get a free breakfast too.

“This is our milk mustache event so we’ll have Power Panther come and talk to us about eating healthy and being active,” says Lyn Jenkins, a Nutrition Education Specialist with the Des Moines School District.

Power Panther is the USDA’s nutrition mascot. His shirt, which reads, “Eat Smart, Play Hard,” says it all. For the first time the DMPS is incorporating exercise into the Summer Food Service Program.

Jenkins says the summer program helps kids retain the healthy lessons they’ve learned during the school year.

“When they go home, they ask for healthy snacks, for yogurt, for fruit, for things that are good for their bodies that will give them energy to be active.”

December Scott, a mother of five, tries to get her kids to eat healthy and stay active all year long. She believes fun activities like this also reinforce what she’s teaching at home.

“I try to get them to eat healthy… We found out they were coming here yesterday and they couldn’t wait to get here. They were ready at 10:00 this morning.”

This meal is being served at Chesterfield Park, which also promotes exercise. Kids can play on the slide, run around the park or mile the Midwest Dairy Council Cow.

“Sometimes we don’t know where our food originates and the milk cow is a fun engaging activity for the kids too,” says Jenkins.

And with a milk mustache, it’s a picture perfect way to learn about the benefits of eating right and staying active.

For more information on the program, and to find dates and locations visit the website below.

http://www.dmps.k12.ia.us/Departments/FoodNutrition/SummerMealProgram/2011SummerMealProgram.aspx

Here's to a healthy week!
EEK
Erin.Kiernan@whotv.com

Get assessed

Hello workout friends!
This week we're bringing you a segment that is chock full of great advice, no matter what your fitness level or goals.

You’ve heard it before. Before you start any workout routine, you should get the go-ahead from your doctor and get a physical assessment from a certified trainer.

Doug Van Wyk, with Gym FX, begins his assessments with a consultation. He asks questions about medical history, medical conditions aggravated by exercise and past and present injuries. It can last from 15 minutes to an hour, depending on your fitness level.

“Did you pull it, strain it or tear it? Do you know the difference,” he asks about Sonya’s irritated hamstring.

“No, I don’t know the difference,” Sonya replies.

Doug explains the difference and discusses ways of stretching and strengthening the hamstring.

“Any first time visit should involve an office visit or a sit-down… before you do any practical assessment,” advises Doug.

He says there are three aspects of the practical assessment.

“First we do a posture analysis. We look at imbalances between the muscle groups.”

Doug instructs Sonya to do a squat, with hands raised overhead. He notices she has protracted shoulders and tends to turn her right leg inward, “which means you have tightness in your right hip.”

The cardio test is next.

“We look at cardio endurance as well as strength.”

Doug says the test can and should be modified to reflect the client’s fitness level. For instance, the treadmill may not be for someone who has hip or knee problems. Wall squats, planks and push-ups measure strength.

“Just do as many as you can in a minute,” instructs Doug.

The entire assessment is used to measure your current fitness level, determine goals and track improvement.

“We want to find out where your starting point would be, monitor that over the next thirty, sixty, ninety days or longer, depending on what the goals are and then be able to compare yourself to your previous self.”

But just as the trainer has an obligation to do his or her part, so does the client.

Doug says think of it as a partnership.

“The biggest key to success in working with any health professional is openness and honesty and making sure that there’s communication.”

If something doesn’t seem right – say you’re asked to perform odd or extremely strenuous exercises prior to a sit-down – ask questions.

“You know, ‘why are we doing this, what is the point behind this,’ and if you feel like you’re getting a sales line versus an honest answer – run.”

Run or walk, whatever your fitness level, to an honest, reputable trainer who will help you reach your fitness goals safely.

Have a healthy week!
EEK
Erin.Kiernan@whotv.com