Exercise – CBS Pittsburgh: Recent Episodes
PITTSBURGH (KDKA) – With active lives put on hold by the pandemic, many people stuck at home have put on unwanted weight, and doctors say it could take more than just diet and exercise to shed it.
The COVID crisis is certainly top of mind these days, but some conversations about the pandemic also touch on the “quarantine 15” or “pandemic pounds.”
“The situation is quite dire. On average, the patients who are coming to me who gained weight over COVID gained anywhere from 15 to 50 pounds,” endocrinologist and obesity specialist Dr. Minisha Sood said. “It takes three or four times the length that it took to put it on to get it off, and that’s with a lot of effort and pharmacologic support.”
It was that kind of support that ultimately helped Lenore Kramer, a patient of Sood’s, reach her goal weight.
“I was the only one that lost weight during the quarantine,” Kramer told CBS2’s Kristine Johnson.
Kramer says the tipping point for her was the right combination of a weight loss drug paired with a healthy diet.
“I’ve tried every medication that they had out on the market, and I’ve tried every, every diet that was there pretty much,” Kramer said.
At one time, Kramer was 100 pounds heavier than she is now. Sood prescribed a diabetes drug, liraglutide, more commonly known as Victoza.
For Kramer, it was life changing.
“It’s a miracle drug as an aid. It’s not a miracle drug that’s going to– you could just take it and you’re going to be thin,” she said.
Sood has seen success with other medications but says the key is to be specific to a patient’s needs.
“Some people need an appetite suppressant that’s not just a plain appetite suppressant, but that also suppresses cravings specifically,” she said.
She also adds that when it comes to weight gain and loss, it could be about more than just diet and exercise.
“Our gut bacteria can regulate our mood, our hunger hormones, and it’s actually been shown that people with obesity tended to have a different balance of gut bacteria,” Sood said.
Sood says she’ll ask hundreds of questions before she comes up with a weight loss plan.
“What happens when you wake up in the morning? What’s the first thing you do? Are you hungry by lunch or are you eating out of habit? What happens in the evening?” she said.
On top of improving your physical health, working with a doctor can mean additional emotional support, too.
“They’ve had things said to them that should never be spoken to another human being, and that’s just so sad, so they share that with me, and I try and support them, and I would encourage other doctors to do the same,” Sood said.
The drug Kramer was prescribed costs about $1,000 a month but was covered by insurance.
Before you start any weight loss plan, it’s always best to consult your doctor.
PITTSBURGH (KDKA) – The weather excuse is gone, the mask reason is no more, so is it finally time to tackle the “COVID-15” or 20 as the case may be.
Levi’s says sales of jeans are up 30% and so are sizes as most Americans tacked on a pound and a half per month of lockdown.
The hardest part may be getting started.
“You need to work on increasing your activity and exercising,” says Dr. Marie Schaefer is a Sports Medicine Specialist with the Cleveland Clinic.
She says exercise is only part of the formula.
“Decreasing the calories that you take in or the diet component,” she explains.
But she points out since it took a year to put it on, don’t expected it to fall off overnight.
Especially when it comes to exercise.
“I think small incremental steps and changes are the most beneficial they’re the least intimidating and the most sustainable,” Dr. Schaefer says. “You don’t need to be in the gym every day you can do some things outside like do cardio through biking, walking, running outside.”
Dr. Schaefer adds that if you are going to put in the work it helps to keep track.
“I would also encourage people to use some type of fitness tracker that can really help you understand how many steps that you’re actually getting in a day or how active that you really are,” she says.
She also recommends pacing yourself to avoid injury and discouragement.
WATCH: Losing The Pandemic Pounds
The same principles apply to weight loss.
“Really stay away from those fad diets, they’re very effective at losing weight quickly, but people tend to put that weight back on and sometimes even more weight when they stopped that diet,” she explains.
Instead, she says start tracking what you eat and be honest about it.
“It’s always surprising when you haven’t done it for a while and then you take out your calorie counter and you see exactly how many calories you’re consuming a day, and then simple math would be to try to decrease your calories by about 500 a day and that can be through a combination of diet and exercise,” she says.
If you’re looking for a non-scale way of tracking your progress Dr. Schaefer says try on some of your pre-pandemic clothes.
“That sounds kind of silly but if you have, you know your clothes that you wore pre-pandemic and you put them on, it’ll give you a little bit of biofeedback as to where you are in your journey,” Dr. Schaefer says.
There is one other critical area Dr. Schaefer says you cannot ignore.
Stress.
There is no question the lockdown, the rules, the masks, job pressures, and uncertainty have taken a toll.
“Our bodies have really been in this fight or flight scenario really, you know nearly the last year and with those increase in cortisol levels, it really causes us to gain weight,” she says. “Just taking some time out in the day to really provide some type of self-care is going to be really important.”
Again, make whatever you do achievable and sustainable.
If you try to do too much too fast Dr. Schaefer says discouragement could follow.
So take small steps and revel in the small successes as they come.
PITTSBURGH (KDKA) — In today’s edition of “Checking in with Susan Koeppen,” she’s checking in with two fitness instructors who are encouraging everyone to keep moving.
Fitness is not only good for stress and depression, it can boost your immune system.
Jackie Polak has been a personal trainer for 20 years. She is now connecting with clients via the internet and doing virtual sessions.
“We use what we have at home because not everyone has equipment in their home,” says Polak. “You can use water bottles as weights. You can use your stairs. Do squats and setups.”
At Local Motion Fitness, owner Laura Fonzi has taken her classes online and she has created a class for kids.
“We learned it wasn’t just the adults who needed this, but our kids needed it too. As a mom of four, I know our kids need exercise for their mental health now that their schedules are disrupted,” says Fonzi.
She offers a free “kids class” everyday on her Facebook page, Local Motion PGH.
Doing something is better than nothing at this time when we are at home.
“It makes you feel good,” says Polak.
The American Heart Association recommends that adults get 150 minutes of moderate exercise every week.
(CNN) — The medical journal BMJ published a report today that links a lower risk of early death to higher levels of physical activity at any intensity in middle-aged and older people.
Previous studies have repeatedly suggested that any type of sedentary behavior, such as sitting still, is not good for your health. Being sedentary for 9.5 hours or more a day, excluding sleeping time, is associated with an increased risk of death.
Led by Prof. Ulf Ekelund of the Norwegian School of Sports Sciences located in Oslo, Norway, researchers analyzed studies that assessed how physical activity and sedentary time were linked with risk of an early death.
Using accelerometers — a wearable device that tracks the volume and intensity of activity — to measure total activity, intensity levels were separated into categories of light, moderate and vigorous.
Cooking or washing dishes were examples of light intensity, brisk walking or mowing the lawn were considered moderate intensity, and jogging or carrying heavy loads were used as examples of vigorous intensity.
The risk of death for participants was approximately five times higher for those who were inactive compared to those who were the most active, according to the researchers.
The study was conducted in the United States and Western Europe on 36,383 adults who were at least 40 years old with an average age of 62. Participants were tracked over an average of 5.8 years.
However, the findings in the study may not apply to other populations and younger people.
At least 150 minutes of moderate intensity or 75 minutes of vigorous physical activity each week are recommended guidelines, according to the National Institute for Health. Although, the study says that these guidelines are based on self-reported activity, which is often imprecise.
According to the researchers, the public health message may simply be: “Sit less and move more and more often.”
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PHILADELPHIA (CBS Philly) – Mixing weed with your workouts could be beneficial, according to a new study.
Health experts say smoking pot could actually motivate someone to get to the gym.
Researchers in Colorado surveyed more than 600 people in five states where the drug has been legalized for recreational use.
They found those who smoked either before or after hitting the gym, or even both, said they worked out more.
Some even said it helped with recovery from minor aches and pains.
PITTSBURGH (KDKA) — Planet Fitness is giving high school students aged 15-18 the opportunity to work out for free all summer — and the chance to win a college scholarship!
Teens can pick one of more than 1,700 locations across the country and work out as much as they want from Wednesday, May 15 through Sunday, Sept. 1.
Interested teens must sign up in person at the location they want to use. Teens under 18 must bring a parent or guardian to sign up. After the parent/guardian signs a waiver, the teen can work out alone. Teens can also take free fitness classes through the Planet Fitness PE@PF program. Classes are offered at least once a day, Monday through Friday.
All teens who sign up are entered into Planet Fitness’ Teen Summer Challenge Scholarship Sweepstakes. The company is giving away a total of $30,500 in scholarships. More than 50 teens will be randomly selected to receive a $500 scholarship and one grand prize winner will be randomly selected to receive a $5,000 scholarship.
For more information, click here. And to find a Planet Fitness location near you, click here.
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PITTSBURGH (KDKA) — Yoga is known to be good for mind and body, but it’s also a natural way of combating wrinkles.
Face Yoga may sound a little strange, but it’s a workout that requires no weights or workout equipment. Just a mirror and a mat.
If you would like to learn more about Face Yoga, visit this link: https://www.skinfitgym.com/
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CBS Local — A new study has revealed that the statement ‘it’s never too late to get in shape’ actually does hold water after all.
According to researchers from the study, which was published in the journal Circulation, a group of middle-aged men and women with inactive lifestyles were able to follow a two-year program based on exercise guidelines recommended by the American Heart Association and significantly reduce their risk of heart failure.
Dr. Benjamin Levine, director of the Institute of Exercise and Environmental Medicine at Texas Health Resources, recruited 53 volunteers ranging in age from 45 to 64 who were self-professed “couch potatoes” and put them to work on a four to five day per week exercise routine. The routines varied, with some consisting of moderate and high-intensity workouts, while others were weight training, balance work, and yoga based exercises.
After following their respective routines, participants that did just yoga and weight sessions didn’t see results, but those that worked out at least four to five days per week reportedly were fitter and had healthier hearts and arteries.
“This study demonstrates that prolonged (two years) exercise training, initiated in middle age, can forestall the deleterious effects of sedentary aging by reducing cardiac stiffness and increasing fitness,” researchers wrote.
The American Heart Association recommends “150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous activity)” to keep the heart healthy.
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PITTSBURGH (KDKA) — ClassPass is launching a new service next year, allowing you live stream workouts that are filmed in a Brooklyn gym.
You’ll be able to watch them live or stream them later on your TV, smartphone or tablet.
It’ll cost existing members $10 a month.
For new members, it’ll be $15.
For more information, visit this link: https://classpass.com/
PITTSBURGH (CBS) — Dieting and exercising can be lonely.
So, when it comes to fitness goals, experts say there’s strength in numbers. They say the best workout partner is usually someone from your own family.
One couple decided to give that theory a try, and they lost more than 100 pounds together.
When James and Cynthia Spann looked at their picture last year, they didn’t like what they saw.
“It was looking back at photos that had been taken throughout the last several years, and we just looked at them and said, ‘I don’t recognize those people,’ and that’s not the way I feel. I want to do something about that,” said James.
The Spanns had tried several diet plans before, but this time around it was different. They decided to work together, logging each bite on an app called ‘Lose It!’
“We have tried various diets in the past and they are usually very gimmicky. They have something you have to stick to and makes it very restrictive,” James said.
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Most of us make mistakes when it comes to our diet, like skipping meals and eliminating entire food groups. More often than not, experts say that’s a recipe for disaster.
“If people look at changing their lifestyle in ‘evolution’ versus ‘resolution’ type of approach, it gives them a better chances to succeed,” said Dr. Becky Garner, a kinesiology professor.
Dr. Garner says gradually easing into a plan leads to a lifestyle change that most people can stick to.
“Along the way we know that we’re going to fail and slip at little bit, and I think that if our healthy lifestyle is evolving, we can accept those slips as part of the process,” she said.
One diet plan made popular recently is the F.A.S.T plan or “Families Always Succeed Together.” It was pioneered by the Dean family. Together, all eight members of the family lost more than 500 pounds. It works on motivation, team work, and the most important, accountability.
Dr. Garner said along with diet, exercise is paramount.
“A good solution might be for families to at least try to make the exercise time a priority,” she said.
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For the Spanns, incorporating exercise four months into their routine after watching their eating habits helped.
Accountability and support made a huge difference for them.
“She can look at me when I am snacking and say, ‘Hey, do you have enough calories for that?’ and I say, ‘No, probably not,’” said James. “So, she keeps me honest and I try to help her with that, too.”
Dr. Garner said the plan that people will most likely stick to is often the plan that involves baby steps and making conscious lifestyle changes.
PITTSBURGH (KDKA) — Working out that angry stress? You may want to wait until you calm down.
A Canadian study shows intense exercise when you’re mad could be hazardous to your health.
“Increasingly, we’re recognizing the relationship between different types of stress and your risk for heart disease, whether that’s physiologic stress or emotional stress,” says Dr. Travis Wilson, a cardiologist with the Allegheny Health Network.
The study looked at more than 12,000 people having their first heart attack, average age 58.
“To their credit, it was a very global study. They included 52 different countries, and people of all ages, all ethnicities,” Dr. Wilson points out.
They were surveyed about being angry and their level of exertion an hour before their heart attack, and at the same time the day before for comparison.
Being angry was linked to twice the risk. Heavy exertion, too.
“Many patients who are hunters, pulling a heavy deer out of the woods. That would be a classic example of very strenuous activity that you’re not doing for a long period of time, and you certainly don’t do every day,” he cites as an example.
But anger along with exertion? Triple the risk.
It’s possible stress hormones in the body play a role in causing a built up plaque to suddenly rupture and block a coronary artery.
This type of study is what we call observational. It relies on what people recall, and what people perceive as strenuous. This type of study can’t prove cause and effect. What shouldn’t happen is for people to stop exercising all together.
“It’s been shown time and time again that there are many long term benefits of exercise,” Dr. Wilson emphasizes.
Before starting an exercise program, talk to your doctor. For some people, an EKG, or even a stress test, might be in order.
“While exercise is a very good way to relieve stress, and a very healthy way, there are limitations to your physical capabilities, and you need to recognize those. Especially when you’re angry,” says Dr. Wilson.
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PITTSBURGH (KDKA) – This year in Pennsylvania, more than 83,000 people will be diagnosed with cancer.
Nationwide the number grows to more than a million.
Those numbers from the American Cancer Society are sobering, but cancer is not always a death sentence anymore.
As of 2014, there were nearly 15 million cancer survivors in America.
Now, researchers are looking into whether something as simple as exercise could help save even more lives.
“When I got the diagnosis, I made the conscious decision that I was not going to let that take over my life,” Susan Stanley said.
Stanley regularly exercised before and during her breast cancer diagnosis and treatment.
She was walking and running 15 miles a week when she started her chemo. But, eventually she couldn’t keep up.
“I could do 15 minutes at a time, walking at like 1.2 miles per hour. Whereas before, I was walking at 3.6 miles per hour,” she said.
She’s had bilateral mastectomies and finished chemotherapy. She’s slowly increased her exercise, which she believes has made a big difference in her recovery.
“Yes. I’m getting back there. I’m not all the way, but it’s pretty good. I feel better than I have in a long time,” she said.
Her experience is not unique.
Observational studies have found people who are regularly active are less tired and have a better quality of life. Other studies show a 30 to 50 percent reduction in breast and colon cancer.
This has led doctors to look at whether exercise could be a weapon against cancer.
Doctors at Sloan Kettering are researching this possibility.
“We’re trying to approach the development and testing of exercise just like you would a new drug. It just so happens this drug is called exercise,” Sloan Kettering Dr. Lee Jones said.
No randomized, controlled trials have guided what dose of exercise.
That is Dr. Jones’ ultimate goal.
He is an exercise oncologist with a number of ongoing studies examining exercise in different stages of cancer. For example, one study compares rigorous activity with a stretching program to see if outcomes are different for people with malignancies.
But, currently he’s focused on whether it’s safe and tolerable in women with advanced breast cancer.
Kristen Bouderau, 50, was diagnosed 10 years ago. The cancer has now spread to her bones and liver.
Hoping to survive a little longer, she’s participating in the study with her 12-year-old daughter in mind.
“She’s everything I work for and everything I do in my day,” Bouderau said. “I want her to be strong and smart and I want to show her those things, even though I’m not well.”
As a practical matter, a local oncologist says it can be a tough sell.
“I have had a few patients who have kept up with their rigorous exercise program on chemotherapy. But, they are definitely the minority,” West Penn Hospital’s Dr. Casey Moffa said. “If you’re not feeling well, if you have even low blood counts, it’s not something you’re going to say, ‘Oh, I’m going to get up and go for a jog today.’”
Even so, she hopes the studies show some effect.
“I would love to see that it does show benefit, because we would always in the cancer world love to see more things show benefit,” Dr. Moffa said.
At West Penn Hospital, Dr. Thomas Krivak has a study along the same lines. Once ovarian cancer patients are in remission, he wants to see if weekly phone calls, food diaries, and counseling on diet and exercise prolong the period of time with no evidence of cancer on exam, scans, or blood tests.
“Most cancer patients, and really ovarian cancer patients, seem to be very motivated about wanting to have a good quality of life, and wanting to stay in remission,” Dr. Krivak said.
He admits, local recruitment has been tough.
“The downside is that it is a lot of paperwork. You do have to have body measurements, height, weight, so it does require extra work, extra time, extra paperwork, because it is a research study,” he said.
There are still a lot of unknowns about exercise and cancer — how much is needed? Does it depend on the type of cancer? And then what is happening in the body, at the cell level, to account for any benefit.
As with any research, the information comes one step at a time.
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PITTSBURGH (KDKA) — Even if you hit the gym, you may not be considered healthy, that’s according to a new study conducted by researchers at Oregon State University, the University of Mississippi and the University of Tennessee at Chattanooga.
Researchers used a four-part system to determine long-term well-being: diet, exercise, body mass index and smoking.
You have to be successful in all four categories to be considered healthy. A mere 2.7 percent of Americans passed with flying colors.
“It’s interesting. I thought there would be a lot more that would fall into that category,” Stacy Chmielewski, of Ross Township, said.
Chmielewski comes to the gym six days a week. She also eats clean and doesn’t smoke.
Mike Daley also says he tries to live as healthy as possible.
“I don’t smoke. I read online it inhibits muscle growth. Tobacco and nicotine keep muscles from growing. I read that and it scared me,” Daley, of the North Hills, said.
Researchers were pretty liberal in the activity requirements of this study, suggesting that you should work out for 150 minutes a week, which breaks down to about 22 minutes a day.
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Some people don’t have time to work out with a busy schedule. They are juggling kids, a job, and more.
“It’s difficult, but I get up at 5:30 in the morning to work out. So you just have to make the time,” Ross Caggiano, of Wexford, said.
“I try, and I fail miserably,” Craig Sheperd, of Ross Township, says.
He blames good food.
“My wife is an excellent cook. She bakes. It’s hard to maintain a healthy lifestyle when you have great things to eat in front of you,” Sheperd said.
“I eat a lot of fruit, and eat often and not one big meal. Snacking through the day is important,” Christa Brumberg, of Ross Township, said.
If you are serious about maintaining a healthy lifestyle, experts suggest staying away from tobacco products. They also suggest you drink alcohol and sugary drinks in moderation. Plus, eat a balanced diet that includes all four food groups.
PITTSBURGH (KDKA) — If you have nagging pain, headaches or stress, trouble sleeping or with digestion, a new self-treatment technique could help you.
It’s called the MELT method.
There’s a group of people who take MELT classes in Sewickley religiously. They’ve been coming for three years because they love the changes in their bodies.
“I could only knit for 10 minutes at a time,” says Maria Richmond of Osborne. After taking a MELT class, she says, “I could knit for 30 minutes or an hour or forever, which was fantastic for me.”
Pamela Walkauskas of McCandless says, “I had the issues in my fingers — I had trigger fingers in my hand and also had arthritis, and I love to garden, so with my knees and back, I wanted the strength to stay out longer and I can now.”
Pamela’s husband, Gregory, also MELTs.
“I wanted to get better balance. I had stroke at end of 2007. I found that doing the feet helped my balance,” he says.
The techniques in this MELT class, which these people also do a couple times a week at home, have literally “MELT-ed” the pain away.
Sue Hitzmann created MELT, which stands for Myofascial Energetic Length Technique.
She explains, “We use soft rollers and soft balls to rejuvenate and juice up the tissue.”
That’s the connective tissue, or fascia, which wraps around every muscle, bone, nerve and organ.
Working the tissue on the roller and ball re-hydrates it, making it flexible again. The connective tissue can become rigid and dry out from age, repetitive motions like running, or even just sitting all day.
David Lesondak, who specializes in treating fascia at UPMC, explains what happens if you hunch over your computer all day, then play video games in the same posture at night:
“The fibrous part of fascia will reorganize to produce this shape — when you’re doing the MELT method, it encourages fibers to reform in a different direction.”
MELT instructor Tonya Ford says MELT-ing got rid of her hip pain. She was a professional dancer with the Pittsburgh Ballet Theatre and says the MELT method is great for athletes of all kinds.
“It helps people keep repetitive injuries at bay, so athletes like it,” Ford says. “It helps with muscle timing, better athletic performance. It helps with recovery time for athletes.”
The regulars in Ford’s MELT class now have their kids and spouses MELT-ing for help with everything from pain to flexibility, digestion and sleep, tension and even wrinkles.
“The collagen is in the connective tissue,” Ford explains, “and so when you have more collagen being produced, that helps to prevent wrinkles.”
Since she started the MELT method years ago, she says, “you just don’t notice those aches and pains anymore.”
Find out more at meltmethod.com.
There’s a DVD, book and the products online if you want to do it at home. The roller is $70 and the hand and foot treatment balls are $50.
Right now, Tonya is the only MELT instructor in Western Pennsylvania. Classes are $10-15.
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PITTSBURGH (KDKA) – We’ve all heard how our metabolism slows as we get older, which contributes to weight gain and energy loss.
What if you could boost your metabolism by doing some pretty simple things right at home?
Before you go to sleep tonight, you may want to turn your air conditioner up.
According to a new study published by the American Diabetes Association, sleeping in a cool room at 66 degrees can rev up your metabolism.
“This is a very interesting study, obviously, the issue of how to improve metabolism is so important and everyone is looking for the answers,” Dr. Rifka Schulman said.
Metabolism is the energy it takes to burn your daily calories. The faster your metabolic rate, the more calories you burn.
“In the end, it will result in what your weight is,” Dr. Schulman said.
There’s a number of surprisingly simple things you can do to change it.
“Yoga is actually an amazing way to boost your metabolism.” nutritionist Nicolette Pace said.
Several studies show Yoga can increase your metabolic rate by as much as 40 percent.
According to Pace, getting massages can also give your metabolism a boost.
“It’s calming down some of the stress hormones, the cortisol levels,” Pace said. “So it tells the body to really maintain a better core metabolism and actually improve it.”
Studies also show regular trips to a sauna can boost your metabolism, as can eating certain spices like ginger and turmeric.
“These types of herbs are frequently used to warm up the body and with that you will get an elevation in your metabolic rate,” Pace said.
“Not moving is probably the most harmful effect on metabolism,” Dr. Schulman said.
While all of these are proven ways to increase metabolism, most doctors will tell you nothing beats a good diet and exercise.
“There is not an easy way out and I would not wait for one,” Dr. Schulman said.
If turning your air conditioner up is not an option, experts say drinking eight glasses of ice water a day may have a similar effect.
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PITTSBURGH (KDKA) – Students from several area schools gathered at Heinz Field to learn more about proper nutrition and the importance of exercise.
Steeler alumnus and former defensive lineman Chris Hoke was there to help the students with punting, passing and kicking drills.
The students also toured the team’s locker room and other parts of Heinz Field, but the rain kept them indoors for most of the day.
During the event, Hoke told the students about the importance of eating healthy foods and getting up and moving for at least 60 minutes per day.
He admitted there are unique challenges when it comes to staying active in today’s modern world.
“It’s not like when we were growing up, when you were always outside, you’re playing games, you’re playing basketball, you’re playing catch with your buddies,” says Hoke. “It’s a real struggle to get these kids out with so many things that keep them indoors. And so really, the motivation is to get these kids outside.”
Max Zaborowski, a student from Fred L. Aiken Elementary School in Green Tree, says he understands why being active is important.
“It’s good to get outside and away from indoors and the TV and video games and all that,” says Zaborowski.
He added that he enjoys playing baseball, basketball and riding his bike.
Today’s group included students from Floyd C. Fretz Middle School, Cambria Elementary, Harding Elementary, Wilson Middle School, Fred L. Aiken Elementary, Kiski Area and Quaker Valley Middle School.
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I threw up.
Nasty, disgusting, ghastly vomit right there in the parking lot of a North Hills workout facility.
And I did it on back-to-back days. The second day, some of it splashed a bit on the wheel of a car that wasn’t mine.
Oh well, sorry — my bad. The person who owned the car probably never noticed.
I did. And I was too exhausted and frazzled to make an effort to clean it up. I couldn’t catch my breath and felt a tad light-headed.
That was back in July. I weighed 215 pounds, needed to make a change and was tired of just telling myself that I was going to make a change. It was time for action.
I was tired of being tired after just a quick run around the yard chasing my toddler boy/girl twins. I was embarrassed by how my waistline bulged and my shirt size had grown.
So at then-36, I signed up for CrossFit. I showed up and threw up on that first day.
Got in my car, contemplated not coming back as I drove out of the parking lot but came back the second day.
I threw up again after the second workout.
The spewing stopped as my body familiarized with the workouts.
Fast forward to now …
Less than a year later, I weigh 188 pounds. I had to buy different clothes and my diet has changed radically. I guess I should also formally apologize to the person who might or might not have noticed vomit on their left-rear tire back in July.
And I owe the people at a place called R.A.W. Training an enormous debt of appreciation.
Here’s the thing though: These words aren’t so much about them, and not so much about me, either.
This column is about you.
I wanted to sit down and write it today for no particular reason, just on a whim, feeling as if I could, perhaps, force change in someone teetering on a fence of whether or not to make a change.
Listen, this column space is generally reserved for an exploration into topics about the sports world; I use it mostly to relay to you thoughts about the Pirates, Steelers, Penguins or other relevant happenings in such a realm.
Today, we’re going in a different direction. Just because, well, because.
Normally I’m not the motivating type. My standard way of operating is that I do what I do, you do what you do and if our paths converge, I might feel a need to get into your business.
But probably not.
Most times, I just keep it moving and would appreciate if you do the same. It’s just the way I have always carried myself. But as I have undertaken this transformation — I guess it has become noticeable — more than a few people have asked, point blank, about the regimen I’ve assumed to allow this change in my life.
I explain about CrossFit and most nod their head, describe that they have heard of it and enlighten me as to how they might look into it. For many, I know this probably won’t happen — it’s just small talk and an inquiry into what I have been doing.
Here’s the funny thing: I used to be that guy. I used to ask people about things going on in their life, changes they were making and for advice as to how to make them and then, well, never followed through.
But one day it clicked, for a variety of reasons, that talking and inquiring, the thinking about it and pondering it needed to transform into carrying out a plan.
My days now are met with, in part, swinging kettlebells, doing pullups and pushups, running sprints up this God-awful hill, pushing sleds on a turf field, front squats, back squats, thrusters and various other activities instructors put us through that paradoxically are a sort of enjoyable torture.
It’s a crazy thing this enjoyable torture. That’s probably the best way to describe it — enjoyable torture.
This isn’t a column to impress upon you that you have to go out and sign up for CrossFit.
Do whatever you want. Go out and go for a light walk or jog. Change your diet slightly or in whole. Sign up for a demanding routine the way I dove into things headfirst or start really slow.
Do everything or do nothing. It is entirely up to you.
I know something is certain, however: I stepped out of my comfort zone about nine months ago and decided I needed to make wide-sweeping changes to get healthy.
I’m stepping out of a comfort zone the same way right here in this column by trying to give you some unsolicited advice. Go out and put in motion those changes you have only thought about enacting in the past — even if you have to push through throwing up a couple times.
If a guy like me can do it, certainly you can too.
Colin Dunlap is a featured columnist at CBSPittsburgh.com. He can also be heard weeknights from 6 p.m. to 10 p.m. on Sports Radio 93-7 “The Fan.” You can e-mail him at colin.dunlap@cbsradio.com. Check out his bio here.
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A new study finds there could be a simple way young adults can preserve their memory and thinking skills as they grow older - more cardio.
PITTSBURGH (KDKA) – We’re not the only ones packing on the pounds – our pets are overweight too.
You take them outside, you walk them, but nothing seems to be working.
Well, how about a doggie fat camp?
“My nearly 10-year-old dog, Tucker, a small female Sheltie, is overweight,” said KDKA’s money and politics editor Jon Delano.
Tucker is not alone, say veterinarians like Dr. Gus Schwabe.
“Obesity in our house pets, primarily cats and dogs, is probably one of the leading health problems we see in veterinary medicine today,” Dr. Schwabe said.
It’s a problem that affects most dogs even if their owners don’t know it.
Dr. Schwabe: “Approximately 70 percent of the dog population in the United States is overweight.”
Delano: “70 percent?”
Dr. Schwabe: “Yes, and about 30 to 40 percent are obese.”
And this can cause orthopedic and arthritic problems in dogs, even Type II diabetes and early death.
Hoping to get some insight, KDKA put Tucker in a Jeep and drove to the Pleasant Valley Animal Hospital in northern Bucks County.
Why?
Because it’s one of the state’s only advertised doggy fat farms, specializing in weight reduction.
That’s where Tucker met other dogs like Baxter and Mo, whose owner says, “She’s way too heavy.”
It’s a common complaint.
Inside, Tucker was greeted by Matt Putchat, a licensed veterinary technician and founder of the camp.
First was the obligatory weigh-in.
About 15-1/2 pounds for the dog.
“Losing a couple of pounds certainly will help not only health-wise but also some of those joint issues and some of these arthritic issues we see with these older guys,” said Putchat.
Baxter, a large, overweight beagle, has already lost nine pounds with five more to go.
Part of his therapy at Pleasant Valley involves this water tank with an underwater treadmill.
“Good boy, good job,” Putchat encourages the dog.
Water gives dogs buoyancy for an easier walk.
“You can see under the water it really encourages them to pick their legs up,” Putchat said.
Baxter’s owner, Brenda Grimm, holds a lean treat to encourage the dog forward.
But most of us don’t have access to water therapy, so Putchat has some simple home exercises for dogs like Tucker.
After first assessing the Sheltie, “There’s a little bit of a roll there but not a whole lot.”
He put a jacket on Tucker to stabilize her during the exercises, like a weight-shifting routine on a ball.
“Having her step back to the left here. Good girl. And then having her shift her weight back. Again, it doesn’t look like much, but if I do this for 5, 10 minutes, I’m going to get her muscles tired, get some fatigue there, and burn some calories,” said Putchat.
Another easy at-home exercise for your dog is walking up stairs.
And if you’re lucky to have one, a treadmill can beat that impossible walk in cold winter weather.
“On a treadmill, five to ten minutes, can get her tired, where it may take her a 25, 30 minute walk to get her tired outside,” said Putchat.
Fortunately, for Tucker and most dogs, home remedies can suffice along with better diet and no people food.
“Instead of patting the dog on the head or giving them a good rump scratch, we give them a cookie, and that’s really the worst thing we can do,” counsels Dr. Schwabe.
Whether it’s food or exercise, turns out we pet owners are both the problem and the solution.
“People would rather sit in their livings rooms and let the dogs sleep in the corner,” says the veterinarian.
Looks like more walks for Tucker and his owner!
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PITTSBURGH (KDKA) — If you are on a kick to get fit in 2014, you are not alone.
KDKA’s Kristine Sorensen and Susan Koeppen are in the same boat, and they are doing some of the hottest exercise going right now.
Ballet barre-based workouts have been popular with celebrities like Madonna, Jessica Alba and Natalie Portman for years, but it’s just catching on here in Pittsburgh.
Since Kristine has spent my whole life dancing, she couldn’t wait to give it a try. And Susan is hooked on High Intensity Interval Training, which is rated the number one fitness trend for 2014.
But it’s much easier to do what’s in your comfort zone.
So, Kristine challenged Susan to a barre workout. And Susan challenged Kristine to a hit the gym.
Barre class is less about grace and more about grit.
The barre workout is described as a mix of Pilates, yoga and ballet. Even with Kristine’s ballet background, it’s tough.
The class consists of minute movements using the barre, a ball and bands to tone the muscles. After each strength exercise comes a stretch, all focusing on women’s target areas.
“Back of the arms, and the fat on the back of the arms and waist line, obviously. Defining, just getting that waist line visible, and your hips, thighs,” said Anna Lind, of Pure Barre in Shadyside.
Their triceps burned, their legs were shaking and Susan’s feet were cramping. But she learned it quickly, even if it did hurt.
Pure Barre, a national franchise with four studios in the region, says you’ll see visible results after 10 classes, and the first class is free.
It may look easy because you barely move. But Susan said it’s tougher than it looks.
Kristine: “Did you think it would be easier or harder?”
Susan: “I thought it would be a lot easier.”
Meanwhile, The Attic at Club One Fitness is home to HIIT, or High Intensity Interval Training.
Susan: “Why is this so good for me?”
Trainer Jackie Polak: “Because you are working every muscle in your body in one-hour increments. You’re getting your cardio and resistance training in one.”
Jackie, Susan and Kristine’s trainer for the day, took them through a workout that was, well, intense.
They whip ropes to work out their arms and pop kettle bells over their heads.
There is very little down time – it’s on to the next exercise.
Tossing a weighted ball as high as possible, and jumping onto a platform. On the next exercise, they throw a giant tractor tire back and forth.
Then, it’s right into toe taps on the tire. One of the last exercises Susan and Kristine tries was lunges with 10-pound plates over their heads.
Susan: What was your favorite exercise?”
Kristine: “I like those rope things. I mean, favorite is a hard word because they all hurt.”
Susan: “Yeah.”
Kristine: “But I like that it’s so different than anything I have ever done.”
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PITTSBURGH (KDKA) — Getting in shape is always a popular New Year’s resolution.
One way to do that is by joining a gym, but you may be asked to sign a contract.
According to Angie’s List, three are questions you should ask yourself before signing the dotted line.
Picking a gym can be a workout.
Different facilities have various specialties and prices – all which can be overwhelming to the consumer. Additionally, many gyms may require you sign a contract.
“If getting fit is the top of your New Year Resolution list, be sure you understand what you are signing yourself up for before you sign up for a gym, especially if you haven’t been an avid fitness person before,” says Angie Hicks, of Angie’s List. “You want to make sure your contract has flexibility in case you change your mind.”
Read the document carefully and don’t sign it immediately.
Take the contract home and take the time to make sure you understand the fine print, including what happens if you break it.
If you’re hesitant about getting into a long-term commitment, consider a club or classes that don’t require a contract. Many centers offer contract-free plans.
“Our membership benefits include free babysitting while you work out, six months free wellness coaching,” said Linda Martin, a gym spokesperson. “We also have group exercises classes that are complimentary with your membership and anything from Zumba to cycling to water aerobics.”
“If you’re interested in starting a fitness routine this year, but don’t know what’s going to work best for you, ask for some trial passes at a gym,” adds Hicks. “Go with a friend on a buddy pass. You might find just buying the treadmill and having it at home, which has worked well for me over the years, might be your best bet.”
Another tip: Ask how an injury or move to a new area might affect your contract.
Some gyms allow members to suspend or cancel a membership in the case of an injury or permanent disability, while others may not.
Also, remember, before starting any fitness program talk first to your doctor.
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PITTSBURGH (KDKA) — Several players for the Pittsburgh Steelers took a healthy message to students at Allegheny Traditional Academy Middle School on Tuesday.
Defensive end Cameron Heyward urged kids to get off the couch and take part in “healthy habits outside of just reading books and doing school work, or playing video games. Just getting out there and getting your body loose.”
They practice what they preach, taking to the gym to get their young proteges into mid-season shape. Their school appearance is part of the NFL’s Play 60 campaign.
“Going out for just 60 minutes a day and doing some type of physical activity is part of growing up as a kid,” says fullback Will Johnson.
Traditional was selected by the NFL as a school with a commitment to student health.
According to Play 60 spokeswoman Jacque Skowbron, “We’re really out there trying to promote that it’s still a lot of fun to play outside, and go outside and find your friends, and get the neighborhood kids together, and do whatever you find fun.”
The school also received a Play 60 grant of $10,000. That’s a healthy paycheck.
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SOUTH PARK (KDKA) — Allegheny County Executive Rich Fitzgerald joined the “Friends of South Park” Friday afternoon, cutting the ribbon on a new Fitness Trail.
There are 20 exercise stations.
Project leader Sharon Adams says the stations can be used any way you choose, adding that her group raised $10,000 through golf tournaments and other events.
“I said, ‘Let’s find a beautiful fit trail that goes in with the natural surroundings,’ and it got installed by the county,” she says “So, I was very excited about this.”
Trail designer Tom Woods says the Fitness Trail makes a loop of about a mile.
“We wanted to keep it in one area,” he recalls. “Make it a little more accessible for the elderly, the handicapped, whoever. Keep it along the pathway. And this way they could just stay in one area.”
Woods says the Fitness Trail has something for everyone.
“Little kids, older people, everyone’s out here. It’s nice,” she said.
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PITTSBURGH (KDKA) – If you’re tired of your workout regimen or maybe you need motivation to get started in the first place, there’s a product that might be just what you need.
It’s called Core Stix, and it was created by Pittsburgh Penguins’ strength and conditioning coach, Mike Kadar.
“You can isolate your muscle group, but while you’re doing that, your entire body, from your feet all the way up, is engaged, and that, I think, is the difference with Core Stix,” Kadar said.
Here’s how it works.
You insert flexible rods into the various holes on the board and pull on them. Some of the exercises are shown on the board.
Kadar came up with the idea 12 years ago when he was building a cattle fence with his father in western Canada.
“If you’ve ever had to dig a post hole, you have to take this iron bar and jab it in the ground and wiggle it around and do it repeatedly until the hole is big enough. And it’s a tremendous workout. And I just thought of it,” Kadar said.
Kadar demonstrated a few of the 100-plus exercises to KDKA-TV’s Kristine Sorensen.
“So, what I’ve done is set up three different exercises. The unique thing about Core Stix is the ability to go from exercise to exercise with no rest in between,” Kadar said.
That means more workouts in less time and with each exercise, you work out your whole body just to keep stable.
Cassandra Buncie, the founder of the Black n Gold Girls, organized a Core Stix challenge with eight members.
Personal trainer Jen Hoffman helped them work out with Core Stix for 35 minutes a day, four days a week.
After 12 weeks, Cassandra lost 11 pounds and 17 inches around her chest, waist and thighs and gained in other ways.
“Balance, sleeping, I feel like my skin looked better. Overall heath and glow and feeling really good,” Cassandra said.
Carrie Krosse of Pleasant Hills lost five inches from her waist and three inches from her hips.
“I had never been stronger when I was done with this,” Krosse said.
Krosse had been doing weights at the gym, but was seeing no results.
“I was there for a long time. I have two little kids. With activity and school and PTA and Girl Scouts, I don’t have that kind of time. I wish I did. This allowed me to get an incredible workout in 35 to 40 minutes,” Krosse said.
Sorensen met Kadar, Buncie and Krosse at what’s known as the “smart home” on Mt. Washington home where the homeowners kindly offered to have Corestix set up for a demo. Kristine tried it herself and says it was a good workout and liked the feel of it compared to free weights and machines.
A home set of Core Stix costs between $850 to $1,400
For more information, click here.
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PITTSBURGH (KDKA) –A local man has completed a sports event that most of us get winded just thinking about.
He competed in a triathlon every day for 30 days.
This is a story about a man, an iron man, three times over. For 46-year-old Wayne Kurtz, it happened in Lake Garda, Italy. It began Sunday Sept. 8 and ended Monday Oct. 7.
KDKA’s Brenda Waters: “You swam 2.4 miles every day for 30 days? Correct? You biked 112 miles every day for 30 days? Right? And you ran a marathon every day for 30 days? Correct?”
It sounds impossible. A triathlon every day for 30 days, but Kurtz, an investment company executive, did just that.
“Every day at 7:45 a.m. we showed up at the pool. The gun fired, the race lasted anywhere between 11 hours for the day up to over 20 hours for the day, depending on what happened,” said Kurtz.
A lot happened – bruises, blisters, shin injuries, soreness and don’t forget the bike crashes.
Kurtz, who is in great physical shape and works out daily, says the race was 30 percent physical and 70 percent mental.
The key was to stay in the moment, focusing on one event and one day at a time.
“My mantra going in was there was no option of not finishing,” Kurtz said.
And finish he did.
Twenty men and one woman began the race, eight men finished. Kurtz was the sixth to cross the finish line.
He was about 30 pounds thinner, and there was no prize money; just the gratification of knowing he did it.
This was a first event and it has already been submitted for the Guinness Book of World Records.
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PITTSBURGH (KDKA) — A woman in California has ignited an Internet firestorm with a photo she posted of herself and her three children.
It has less to do with the photo, than it does with the caption above the picture. It’s a caption that some find offensive.
Maria Kang is in here early 30s, proud of her three boys and proud of her physical conditioning, especially just eight months after her last child was born.
That prompted the fitness enthusiast to post a picture of herself posing in a bikini surrounded by her three sons with the message, “What’s Your Excuse?
“It really came out as a question as, what’s your excuse for not working out. It wasn’t meaning to be insulting; it was meant to be inspiring,” Maria says.
But since Maria posted the picture and question, the reaction from women has been viral and often angry.
“I that she’s giving women a bad name,” says Mary Kay Modaffari, of O’Hara Township, “And I feel that part of it is that you have to be happy with who you are, and if you’re not happy with who you are, then shame on you.”
“I think it sends the wrong message that you must return to a size or a certain weight to have an attraction or an appeal,” said Lauree Criss, of the North Side.
“How is she spending time with her children? Or is she more concerned about herself?” added Melissa O’Leary, of Glenshaw.
Maria tells CBS13 in her hometown of Sacramento that she works out 30 to 60 minutes a day, five to six days a week.
“I work out when they’re sleeping, I work out when I have a babysitter. I’m a member at CalFit and they have a daycare there, so does 24 Hour Fitness,” she says.
“I give her a lot of credit that she wants to strike out and tell people to be healthy and take care of yourself when things happen to your body that you can’t control there are ways to control it,” says Sandy Witte, of Aspinwall.
“I think the message, if packaged correctly, is an important one to all of us,” added Christie Knott, of Hampton Township. “What is our excuse for doing anything? Women’s health is important, and it should be at the forefront of a lot of our minds.”
And show the photo to a guy, and the message received is a bit different.
“I’m a hot mom and I got three kids,” said one man.
Watch Part 1 & Part 2 of Maria Kang’s interview with CBS Sacramento here.
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PITTSBURGH (CBS) — A large new study from the American Cancer Society finds walking an hour a day could significantly reduce an older woman’s chances of getting breast cancer.
The risk is even lower for women who do more vigorous exercise.
Friends Mary Porter and Merleann Taylor go walking in Central Park every day. It could help lower their risk of breast cancer.
“It’s such a healing, stress-reducing thing to do,” said Porter. “It really helps me start my day.”
A new study from the American Cancer Society finds postmenopausal women whose only exercise is walking an hour a day still reduce their chances of getting breast cancer 14 percent.
“They are walking at a really moderate pace, about three miles an hour,” says Dr. Alpa Patel, of the American Cancer Society.
Women who engage in more vigorous exercise lower their risk even more – 25 percent.
“We know that physical activity is associated with sex hormones we know to be important in breast cancer,” said Dr. Patel.
Current guidelines recommend adults do at least two and a half hours of moderate exercise, or 75 minutes of vigorous activity per week. But studies show less than half of U.S. women do even that much.
Merleann, 68, whose mother and sister both had breast cancer, says keeping fit is a big part of her life.
“I can’t do what I used to be able to do, but I still can do almost everything,” she said.
Researchers say it doesn’t have to be a marathon. A leisurely walk every day can still make a big difference.
The study followed more than 73,000 women for 17 years.
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PITTSBURGH (KDKA) – The Great Race expo is underway at the convention center and you can really find a little bit of everything.
There are booths filled with running gear, sneakers, t-shirts, sunglasses, special belts and headbands.
If you’re taking part in the Great Race, you can find all the supplies you need, right here.
“What we have are 75 vendors here that are showing their wares to our runners, to our 15,500 runners that are participating in the Great Race,” said Assistant Parks and Recreation Director Tim Ishman.
Runners can pick up their information, shirts and bibs at the expo.
But this event isn’t just for people participating in the race.
There are lots of product samples.
Allegheny Health Network is offering health screenings, like blood pressure checks and body fat percentages.
Plus, there are activities for children.
The folks at one booth are cooking up nutritious dishes, like veggie stir fry, for children to try.
“We’ll also show them a pumpkin pie smoothie that way they can see, you know, we can have pumpkins in a smoothie, it tastes really good, it’s fun and it’s healthy as well,” said Nick Fisher with Kids of Steel.
Plus kids and adults can burn some calories and have a good time testing out trampolines.
And even though runners are having fun, they are still focused on Sunday’s race.
“It’s fantastic, this is my first time running the Great Race,” said Katie Grocott of Monaca. “Actually, I’ve been running for a year and half. This is my first 10K, I ran the Pittsburgh half-marathon and I run 5Ks locally.”
The expo runs until 8 p.m., then 9 a.m. to 5 p.m. Saturday.
Admission is free for registered runners/walkers and the general public.
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PITTSBURGH (KDKA) – What is the worst month of the year for asthma? We’re in it right now.
“The third week of September in the northern hemisphere basically fills our emergency departments up with children with asthma,” says Dr. David Skoner, an allergist at Allegheny General Hospital.
In part, it has to do with triggers that come with returning to school.
“When children return to school, they spread around cold viruses,” Dr Skoner explains. “The other things that happen when children go back to school is they get engaged in physical activity, and sports, and exercise is a big trigger for asthma as well.”
Also, as people come indoors, irritants such as mold, dust mites, and pet hair can worsen symptoms.
Phone calls to the doctor are not uncommon.
“When they call, they say ‘John is having problems in the school playground running and playing, and he’s up all night coughing. What can I do about it?’” says Dr. Skoner.
Unfortunately, once it starts, medicines to get through the attack are all an allergist can offer.
A better approach is to start preventive medicines now, while September is still relatively early.
Studies have shown the greatest number of hospitalizations because of asthma can be predicted.
This usually peaks 17 days after Labor Day. This year, that’s Sept. 19.
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PITTSBURGH (NewsRadio 1020 KDKA) — Lisa Seaman, a personal trainer with Fitness Quest Personal Training and Consulting, joined KDKA’s Robert Mangino to talk about realistic steps you can take to get healthy and in shape.
When it comes to the word “diet” Seaman says, “we (as personal trainers) just don’t’ like that word.”
She says that fit people do something called a “meal plan” — a way to change your lifestyle and the way you look at eating.
“We are going to learn how to take the foods, put them in the proper combinations together so that your body can metabolize and burn body fat, so you can be the fitter person,” she said.
She calls a diet, “a quick fix for red carpet,” but it isn’t something that will work in the long term.
Seaman also says you can “tickle your taste buds” while eating the proper foods to fuel your body. The problem is that it takes some “pre-planning” and some people don’t want to take the time to learn what spices and ingredients you can add to you food to help it taste good. But she insists that healthy food can be tasty.
Exercise is an import part of getting the body you want to have, as well.
It’s hard to get the motivation, but Seaman says getting the help of a friend or personal trainer is, “a great start.”
She adds if you like to dance, you can go out and find a dance class, it’s something that will help you get your foot in the door.
Then, you need a combination of cardio and weight training, “to really get the body you want.”
Starting can be the hardest part but if you find something you really like to do Seaman says, “the endorphin release that you will get and the euphoric feel that you feel, if you pick the thing that’s going to be great for you, it’s almost incomparable.”
Seaman says just, “get the foot in the door and the rest will take care of itself.”
Listen to Robert Mangino every weeknight from 7 p.m. to 10 p.m. on NewsRadio 1020 KDKA.
Lisa Seaman
PITTSBURGH (KDKA) – Whether you are fit or not, chances are you sit a lot.
According to research, we sit an average of nine hours a day.
That’s bad news for the millions of Americans who sit all day at work. But there’s a new movement to work out at work.
Some experts are calling sitting the new smoking. It’s bad for our health and employees are doing just about everything to stay fit on the job.
Justin Santi with Highmark blames sitting at his desk for helping him gain 25 pounds in a just one year.
“I was eating lunch at my desk, I was doing work at my desk,” he said, “I was constantly there.”
Carol Morse says spending seven hours a day at her desk hasn’t been great for her health either.
“As I’ve gotten older and taken a job where I am sitting all the time, it’s harder to maintain my weight,” she said.
And Patrick Joula, a professor at Duquesne University, says he can spend hours slumped at his desk, just getting through emails.
“Sitting is one of the worst things you can do for yourself,” Joula said.
According to a recent study, we spend an average of 64 hours a week sitting. And 41 percent of Americans say they’ve gained weight at their current job.
But this professor, data analyst and human resources professional are not on the “working out at work” bandwagon.
“I had the aha moment and I said, ‘ya know what – I gotta get up and get moving. I can’t keep sitting here,’” Santi said.
Santi now takes the stairs every chance he gets and uses a little device called a Fit Bit to track his steps.
He’s down almost 40 pounds since January.
“Instead of grabbing coffee in the morning, and heading to the elevator, I grab a bottle of water and I take the stairs,” he said.
His coworker Morse sits on a balance ball instead of a chair to tighten her core and she uses a computer program that reminds her to do stretches every few minutes.
“I tend to grab my desk back here to do the twist for the lower back and twist back the other way,” Morse said.
Both Santi and Morse work for Highmark, which encourages employees to stay healthy. Workers even have a gym in the building.
There’s also a product called the In Stride folding cycle, which fits right under a desk, so you can type and bike all day long.
Another product called the Lifespan Treadmill Desk, which lets you walk while you work. Google has them in their offices and comedian Jimmy Kimmel swears by his.
“It’s marvelous, it’s fantastic,” Joula says.
Joula also uses a treadmill desk. A recent study done on the use of treadmill desks found that they improve employee health without affecting work performance.
For more information about working out at work visit:
www.gaiam.com (fitness balls and chairs)
www.fitbit.com (for Fit Bit)
www.lifespanfitness.com (for the Treadmill Desk)
www.staminaproducts.com (for Desk Cycles)
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Walking is the most natural form of exercise. It’s something we’re all born to do.
Now, in a new book called “Walk Your Butt Off,” co-author Leslie Bonci, who’s the dietician for the Pirates, Steelers, Penguins and more, has a program to get you walking to lose weight and get healthy.
For more information on the book, click here: http://www.amazon.com/books/dp/1609618831
PITTSBURGH (KDKA) – Walking is the most natural form of exercise. It’s something we’re all born to do.
Now, in a new book called “Walk Your Butt Off,” co-author Leslie Bonci, who’s the dietician for the Pirates, Steelers, Penguins and more, has a program to get you walking to lose weight and get healthy.
Bonci hopes to inspire you to walk your butt off and your belly and thighs or any other body part that could use some slimming down.
“Walk Your Butt Off,” co-authored by Sarah Lorge Butler and Michele Stanten, outlines a program to build you up to walking five days a week, 30 minutes a day. Whether it’s at lunch time on the North Shore, or whatever time you can squeeze in.
The big key is to schedule your walks in advance.
If exercise is part of your daily schedule, you are more likely to stick to it and avoid making excuses for not getting up and walking.
“I know for years my kids did soccer. There’s room around the field,” Bonci said, suggesting parents exercise walk around the field. “The kids are busy. It gives you something to do as well.”
Leslie said there’s a specific technique to make the most of your walk.
“The first thing we need to be doing is swing your arms. It propels you forward,” Bonci said. Also, step heel to toe and take small steps.
The faster you walk, the more calories you’ll burn.
If you walk 30 minutes, you’re probably looking at burning 200-250 calories. So, if you just did that and kept your eating the same, that would be a 1/2 lb. loss over a week.
If you change your eating habits too, you can really lose weight. Leslie said forget dieting and start with a self-analysis.
“When you’re writing down when you eat, what you eat, where you eat, you can also identify problem times,” said Bonci. “Then, that’s where you draw circles, and this is where I’m going to focus my efforts.”
Leslie keeps it simple in the book with easy tips to eat right, including healthy recipes.
Kristen Tomasic is one of 22 volunteers who tested the program.
She lost 28 pounds and 20 inches in just 12 weeks. Arlene Scott lost 20 pounds and 14 inches.
Some testers didn’t lose weight, but did lose inches and all felt better physically and mentally.
“Walk Your Butt Off” is from the editors of Prevention Magazine.
For more information on the book, click here: http://www.amazon.com/books/dp/1609618831
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PITTSBURGH (KDKA) – Playing video games used to be anything but a workout. Then came “motion gaming” and that changed everything.
Now, there are video games specifically designed to help you get in shape.
Consumer Reports tried them out to find out which ones can help you go from couch potato to beach ready.
There are lots of video games on the market that are advertised as a fun way to get fit.
Consumer Reports checked out five: Nike Plus Kinect Training, Your Shape Fitness Evolved 2013, Just Dance 4, UFC Trainer and Zumba Core.
They cost anywhere from $20 to $50 dollars.
Consumer Reports hooked up a monitor to measure their tester’s heart rate while playing the game.
“All the games aren’t equally effective. Some of them are a lot more strenuous than others and provide a real fitness challenge, whereas some of them are more just party vampire games and really don’t provide a great workout,” Matt Ferretti from Consumer Reports said.
They found Nike Plus Kinect Training and Your Shape will give you tougher workouts, while Just Dance 4 is less grueling.
The gaming console you use also makes a difference in how much of a workout you get.
“The Xbox is going to be the most effective for these types of games, because using the Kinect, the camera can actually track your full body’s movements, whereas with the Wii U or the PlayStation 3, it can only see the controller, not your full body. So, it’s easier to kind of cheat the system, and it’s not tracking your body as accurately.”
If you’re looking for a game that can give you a tough workout, try Nike Plus Kinect Training.
For a good cardio workout that also provides some fun, Consumer Reports recommends Zumba Core.
The quick dance steps get your heart rate up and keep it interesting.
Zumba Core is available for Xbox Kinect, which does the best job of making sure you get a good workout.
However, if you have a Wii U or Sony PlayStation, it’s available for those, too.
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PITTSBURGH (KDKA) – Dr. Gerald Pifer hosted Medical Frontiers and was joined by sports and emergency medicine expert Dr. Moira Davenport to discuss sports related injuries and prevention.
Dr. Davenport runs year round and participates in marathons, she stays in running shape by running “30-45 miles a week” regularly and runs “55-60 miles a week” during marathon training. Dr. Davenport’s diet for marathon running is bagel or oatmeal 3-4 hours leading up to the race, then a protein bar one hour before, and finally a gel or power chew at the starting line. Dr. Davenport recognized everyone has different nutritional needs.
Stress fractures are a common injury for those who are athletically active, unfortunately the treatment requires rest, something some athletes have a hard time hearing. Another successful treatment for stress fractures is water training, Davenport suggested “deep water running” and “swimming” as a good way to stay active and to protect your pre-existing injury. Water training is good exercise because the resistance of water against movement is greater than the resistance from air, and the water training is easier on your body and joints.
Listen to Medical Frontiers Mondays at 7 p.m. on NewsRadio 1020 KDKA.
PITTSBURGH (KDKA) – Is your pet tipping the scale?
You may be surprised to hear just how may pets are considered overweight and obese and there’s a good chance your dog or cat may fit the category.
While you may think a little pudge on your pet is cute, it may be killing them and at the very least creating health problems.
“It’s a silent epidemic that’s killing our pets. Obesity is increasing every year. And that’s the sad thing. We would think with education it should be decreasing,” Dr. Mike Hutchinson with Animal General said.
However, it’s not.
The Association for Pet Obesity prevention says the results of their 2012 survey shows that 53 percent of dogs are estimated to be overweight or obese and around 58 percent of cats are packing on too many pounds.
That means some 80 million pets are too fat, but the bigger problem may be getting through to the owners.
“The disconnect is that owners don’t see them as overweight, even after they’re told, they still think they’re normal,” Dr. Hutchinson said.
Dr. Hutchinson with Animal General said there are basic things that can help reduce your pet’s waistline and the benefits can be seen in three to four months.
He suggests 20 minutes of exercise once or twice a day, along with a change in the food. You should also slim down the portions, but feed your pet more often. That means not just leaving a bowl of food for the entire day.
“It’s better let’s say to feed a pet two meals a day as opposed to one meal a day. One large meal doesn’t help them lose weight. Two meals or three meals does. Just that alone is a significant change,” Dr. Hutchinson said.
With 3,000 brands of dog food out there, changing the food may be intimidating, so Dr. Hutchinson said to call your vet for suggestions.
He said by just restricting calories alone, studies have found you can extend your pet’s life by two years.
The other option is a range of debilitating health problems.
“Chronic kidney disease, diabetes. A lot of people don’t think pets get diabetes, but they do. And cancer. And all of those things can decrease their lives dramatically,” Dr. Hutchinson said.
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PITTSBURGH (CBS) — Osteoarthritis affects about 27 million Americans, mostly in their knees. Now, a new study shows certain types of exercise can have big benefits.
Massoud Mofid has been taking a water workout class for 15 years to help his osteoarthritis.
“The pain was mainly down in the knees,” said Mofid. “I was able to walk perhaps at first, two to three blocks; then, it shrank to almost one block.
New research from the University of Minnesota’s School of Public Health shows that certain types of exercise may help knee osteoarthritis more than others.
“If you do strengthening exercises, if you do low-impact aerobic exercise, if you do some aquatic exercise, you can improve your life and you can improve your quality of life and reduce your pain,” said Dr. Survey Spencer, the director of the Vanderbilt Sports Medicine Center.
The Arthritis Foundation sponsors programs all across the country for thousands of people coping with arthritis.
Osteoarthritis is a joint disease that is the number one cause of disability in the United States. Doctors say sticking to an exercise program is key to relieving pain and improving mobility.
“If you moved the knee and get the knee moving gently, under low loads, it is very healthy for your tissues around the knees – both your arthritis as well as your tendons and ligaments,” said Dr. Spindler.
Longtime osteoarthritis sufferer Kit McCormick agrees working out in the pool helps her stay active.
“I’m doing things in the water that I cannot do on land, but when I get out of the water, it’s wonderful,” McCormick said.
Proving the right and consistent exercise program can make all the difference.
According to the CDC, approximately one in two people may develop knee osteoarthritis in their lifetime.
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PITTSBURGH (KDKA) – If you’re trying to get fit in 2013, you may want to proceed with caution if you plan to hire a trainer.
Here’s the reality – anyone can call themselves a personal trainer.
Walk into any gym and you can find certified personal trainers, but that certification may not be worth the paper it’s printed on.
Susan Guthrie was looking to lose weight and get healthy when she hired a personal trainer.
“I felt confident that I was hiring someone who knew what they were doing,” Guthrie said.
Guthrie said her workouts were too hard and pushed her over her limit.
“He kept encouraging me to get through it and I thought that’s what I had to do, that’s what thin people did,” Guthrie said.
It’s hard to believe, but those hardcore exercises put Guthrie in the hospital with kidney failure. She spent nine days on life support.
“The doctors surmised that it was from the workout. There was no other cause for it. I wasn’t in a car crash, I did have a heart attack. This was an overzealous personal trainer going too far,” Guthrie said.
Americans will spend millions on personal trainers, but there is no governing body or laws regulating who can be a trainer.
It’s not hard to find headlines of consumers suing trainers and blaming them for injuries.
Take the case of Dr. Barry Lesser. He suffered a stroke after an artery was severed during improper stretching by a personal trainer. As a result, Lesser can no longer practice medicine and has lost much of his ability to communicate.
The trainer he used had never been certified.
However, the word “certified” doesn’t necessarily mean much. KDKA-TV’s Susan Koeppen was able to get certified as a personal trainer in just 40 minutes online.
It cost just $69.95 and she was able to cheat on test by using Google.
Jason Ewing is in charge of personal trainers at the downtown YMCA where trainers need at least a Bachelor’s Degree in health sciences.
Ewing said when you hire a trainer, always ask about their education.
Look at their background, ask questions, be selective and hand-pick the person. Do not just take the person they give you when you walk in the door.
When it comes to certification, your trainer should be certified through organizations like the American College of Sports Medicine, the American Council on Exercise or the National Strength and Conditioning Association.
The company Koeppen used to get certified as a personal trainer also allows you to get certified in yoga, pilates, CPR and first aid.
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PITTSBURGH (KDKA) — From humble beginnings, the PNC YMCA Turkey Trot had a record crowd Thursday morning. Now in its 22nd year, thousands of runners have made it a must-do every Thanksgiving morning.
It’s become a Thanksgiving tradition. When the race started it was 300 to 400, and now it’s madness with more than 7,000 runners.
Starting with the Mile Fun Run, the Turkey Trot has something for everyone, kids and pets included.
“I think it’s so awesome that some many people in Pittsburgh come out to celebrate like this,” says Rich Wright, the Turkey Trot organizer.
And they come in all manner of dress, like the turkey girls who wore turkey hats.
“We’re all from Pittsburgh and we come out and run this race every year because we love trotting,” says Nicole Solano, of the North Hills.
They all have one great motivation in mind.
“As long as I get my 3-1, I can go home and eat anything I want, and dessert, and a cold beer along the way,” said Ron Sanders, all the way from Charlotte, N.C.
The 5K and five mile fields have swelled to an enormous size, creating a river of runners that snakes through the North Shore and downtown streets.
You’ll find the plodders, and you’ll see the thoroughbreds who coast to victory with police escorts.
But in the end everyone’s a winner for making the effort and being able to bask in the autumn sunlight with a feeling of accomplishment.
“Looking forward to some stuffing later,” said Patrick Grenter, of Mount Lebanon. “I earned it.”
“Excited to go home and have some turkey,” added Audrey Adkins, of Mason, Ohio.
It’s always fun, always invigorating, a great community and a great reason to give thanks.
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PITTSBURGH (KDKA) — Who is fitter? The police or EMS?
They’re about to find out in Robinson Township where the two departments are duking it out in a fitness challenge.
Four weeks ago, the Robinson Police Department challenged the Robinson EMS Department to a duel. Who can lose the most weight and body fat over the next 12 weeks?
“We work hand in hand with them with all the accident calls that we have,” said Robinson Police Chief Dale Vietmeier. “They’re right next door to us.”
They went to a local fitness facility to oversee the contest.
“I immediately said absolutely, it’s a way to get the community healthy and it’s an initiative that maybe some others will follow their lead,” said Jason DeRose, a trainer.
During week one, baseline weights, body measurements were taken and the workouts got underway.
“We’re calling it kind of a boot camp-type fitness program, where we’re going to use battling ropes, we’re going to push some sleds,” said DeRose. “A lot of things that get the heart rate up really high, build lean body mass, but at the same time, the risk of injury is going to be really low.”
Over the next 12 weeks, there will be weekly check-ins, measurements and more.
“Some of them also signed up for nutritional counseling,” adds DeRose. “So, they’re sending me what they’re eating on their food journal per week. I critique it, give them feedback.”
EMS says the pressure is on, but the police are laying down the law.
“So far, I’ve had more of the police officers in here training, so I’ve got to give them a little bit of an edge,” said DeRose. “However, once the EMS guys get into it, and finally get their roots into the training, and get a feel of it, it’s going to be neck and neck.
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