Burning off the Feast!

Happy Holidays!  Let the celebrations begin.
Between now and the new year there will be parties, shopping, drinks and FOOD.  Oh...the FOOD!

Many magazines and trainers will be ready to show you the 'top 30 ways' to avoid overeating on Thanksgiving.  What!?  I'm all about eating on special holidays.  After all, I only eat sweet potatoes with marshmallows once per year, why would I want to skip it?

What I do advise is increasing your activity around the holidays.  An extra workout or two per week, a little longer, work a little harder...  I certainly don't skip a dish on Thanksgiving nor do I skip a Christmas cookie but you may find me in the gym a little bit more.

Tomorrow morning before the big feast my boot campers will get some insight on how many calories are in some of the dishes they may be serving and just how hard it can be to burn it off.  If they weren't motivated to work harder before the meal, I hope they will be motivated to do some extra work in the week following.
Below you'll find approximate calories in these dishes and about how many calories you will burn off doing the exercise it's paired with.

The menu totals 1787 calories.  If you get through the workout 2x you'll burn about 350 calories on average.  You can see, it will take some extra work to make up for your splurges so be sure to work hard!
Happy Thanksgiving :)

Spinach Dip: 2tbsp = 130 kcal

2 Suicide Runs on Track (fast as you can!!)

= 20 kcal.

Pumpernickel Bread: 1 slice = 65 kcal

30 Tricep Extensions = 5 kcal.

Bacon wrapped dates w/ goat cheese (5pcs.) = 223

30 Squats w/ Kick = 28 kcal

Turkey J: 4oz = 120 kcal

25 Bicep Curl-to-Shoulder Press = 17 kcal.

 

Mashed Potatoes & Gravy: 5oz = 120 kcal.

40 walking lunges w/ glute raise = 20 kcal.

Sweet Potatoes w/ Maple Glaze: 3oz = 130

Jog Lap (medium pace) = 8 kcal./min.

Stuffing: 1oz = 160 kcal.

Step Ups (30 each side) = 16 kcal.

Dinner Roll w/ butter = 140 kcal.

Run Lap (fast) = 11 kcal./min

Pumpkin Pie: 1 slice = 229 kcal.

Jump Rope 100x (fast) = 20 kcal.

Apple Pie: 1 slice = 277 kcal.

10 Burpee w/ Med Ball = 10 kcal.

Wine: 4oz glass = 115 kcal.

8x per side - Turkish Get Up (modified) = 10 kcal.

Champagne: 1 serving = 78 kcal.

Incline Back Row-15 each side = 8 kcal.

 

 

 

Making fitness a family affair

Kids have boundless energy, or at least they should.  You'd be surprised how un-fit many kids can be.  Of course young children do not need to start a workout regimen but when they start to get about middle school age it's a great idea to get the entire family into being healthy and active.

This has always naturally come to my family considering my line of work.  From the time Taylor was a toddler she was involved in some way; sitting on her dad's back while he did push-ups, getting a piggy back ride from me while I did lunges across the back yard, mimicking my back yard workout moves...
As she got older and started playing sports she became more involved in our activities.  In the summer we would hit the lakefront trail as a family and do the exercise stations down the path from Diversey Harbor, if she had a day off school and tagged along to one of my boot camps she would want to jump in and often calling out campers for doing push-ups on their knees (Yikes!) and now that she is a young athlete she participated in conditioning over the summer to stay in shape for soccer season.

There are lots of ways to be active with the kids.  My daughter is only 11 so she is not on a hard-core workout plan. She has soccer practice 2x per week and 1-2 games per week.  This is quite enough in season.  When she is working out with us over the summer we try to keep it fun and light.  She has not worked out with anything more than her own body weight.  We have gone for short runs, sprints (which she loves because she is way faster than me!), played exercise games and partner exercises.  I keep the plyometric work low for her since all her joints are still growing and not yet set.  Besides light jogs and agility we work on planks, do push ups, bear crawls, lunges, core and lots of stretching.  You'd be surprised how UN-flexible kids are.

As I mentioned she does this in the summer when not playing soccer and this past summer was the first time she worked out on a regular basis, 2x per week.

Not every child or family wants to do a traditional workout together.  Here are more ideas you can use to get your family moving:

• Bike Rides
• Hit the park and try tennis.
• Go to the beach and take games with you instead of hanging in your chair; volleyball, Frisbee, football...
• Walk the family dog together.
• Learn how to roller blade.
• If your child is old enough try paddle boarding in the summer.
• Check out places like Sky High and have fun together bouncing all over the room on trampolines.
• Good old fashioned game of kickball or t-ball at the park.

If your kids are old enough and used to hanging out with their ipad or kindle they may groan at first but once you get everyone going they will appreciate the time you are spending with them.

Being active with your kids will build memories, bonds and health.

 A few years ago; Halloween Kids Dash.

  Partner Push Ups

 Partner Abs

 Partner Jumps

 My little assistant showing off her front kick.

 This year assisting me at a fundraiser boot camp.

Hooowwwl-O-Ween Keeping your pets safe.

 

 

 

"I hate this freaking costume!" ~Cleopatra the Chihuahua

 

 

As much as I love seeing all the cute pictures of dogs in their costumes on facebook and walking around the neighborhood Halloween can be a very scary time for pets.  Even if your pet doesn't mind the silly costume you will put them in please be aware of a few real dangers for you pet tomorrow:

 

 

• Keep your pets inside during trick-or-treating.  It can be overwhelming and scary for a dog to see the crowds of people, running/screaming kids, masks and crazy costumes. 

• Keep your pet away from the door.  Many things could go wrong here, cats or dogs could bolt out of fear.  Dogs could react to a certain costume or a child who reaches out for them while in a costume and scare the dog or the dog may even snap at them.  Cats may get scared and hide, this can lead to them being scared whenever strangers are coming to your home to visit with the family.

• Keep decorations out of reach.  You don't want your pet biting an electrical wire or chewing/swallowing something toxic or something that can be a choking hazard.

• Keep the candy out of reach.  This is a good tip for pets and my boot camp clients ;)!  Pets can easily get sick or even die if they get to much of a "good" thing.  This can also cause a choking hazard for your pet.

 

If you really want to celebrate Halloween with your pet find a pet friendly celebration in your area.  Many animal rescues and pet friendly businesses hold Halloween parties where the animals are the guests of honor, the treats are safe and they can have fun with their other furry friends.

 

"Ok, it's a little better with out the hood but can we just take it off now?"

Your stride is Soooo last year!

Over the past year or two barefoot running and running in "minimal" shoes has taken the general public by storm.  Runners want to be real runners, toss out those stabilizing, heel cushioned shoes and hit the pavement. 
I must say after seeing the guy last year who ran the marathon barefoot with out the slightest scrape on his feet was pretty impressive.

My interest has been piqued but so far trying to transition on my own hasn't really worked.  My daughter is fast but needs some help with her form and stride so last week we both attended a running clinic at Fleet Feet.  The clinic was fairly basic but gave a few pointers.  What I got out of it the most was watching my stride on a video they took of the class.  When we did a lap in our socks I noticed I was "prancing" on the balls of my foot.  Prancing is when you are still trying to reach for a longer stride but almost on tip-toes so you still hit the ball of your feet.

Here are a few pointers they told us to follow:
Form:  Keep your body tall.  Do an overhead stretch to reset your body and alignment.  Feet are hip width apart facing forward with your hips set squarely above them in a neutral position...don't stick your booty out.  Arms bent at 90 degrees but relaxed.
Foot Strike:  You want to strike the ball of your foot, then hit the mid then slightly hit the heel.  You also want your strike to be under your body, not out in front.  This one is taking some getting used to but your cadence will help (we'll get to that).
In Motion:  When you start to run lean your body slightly forward from you ankles, not your hips.  You can get the feel for this by standing a couple of feet away from a wall and fall toward the wall bending at your ankle.  Don't forget to catch yourself, hands up on the wall, not face :)  Your arms shouldn't go out in front of you, very little forward motion, most of the motion in the arms is when they push back.  Every move you make should benefit forward motion only.
Cadence:  This was a new one for me but made a lot of sense.  To become a faster runner you want to pay attention to your cadence or how quickly you are turning over your feet to strike the ground.  They had us do a good exercise with a beeper set at 180, with each beep we hopped foot to foot.  Then they slowed it down to 160, 150, 140.  By 140 you could feel yourself plop side to side and notice how long your foot was resting on the ground.  At 180 you barely had time to get your foot all the way down which is better for the impact on your body and feet as well as improve your speed.  There are apps you can download to your phone and set a cadence to help you learn your new pace.

If and when you decide to transition to a different running style be sure to take your time.  You don't want to go out one morning and decide this is the day you will never strike your heel again.  It takes time to get comfortable with it and your body must adapt.  Changing from a heel strike to a ball strike engages more muscles and like any new routine those muscles will get sore. 
Start out by trying your new form a couple times a week.  You could try running a mile this way then build from there or try doing intervals of new form and old form or new form and walking.  Most of all listen to your body, ice, stretch, use a roller and change back to your old style when pain or soreness set in.  If you over due it all at once you might not be running at all for a while.  Trust me, I started a few minutes at a time yesterday and when I tried it today I could only do a couple of intervals before my calves were way to sore to keep it up.

Here is a link I found, it helps lay out in more detail the info above.  I have also had a couple of people recommend the book, Born to Run.  I haven't read it but I've heard it's very good.

http://www.runningplanet.com/training/running-form.html

Happy Running

Burning off the Halloween C-A-N-D-Y!

Who's already gotten into their bags of Halloween candy?  C'mon admit it!  If it's already in your house you've probably already snuck a piece or two and if you haven't bought it yet, you will, and you'll eat some.

That's ok, everyone needs a treat but those mini, snack size treats can add up quickly. 
Last week I had my boot campers do a Halloween workout to learn more about the calories in the snack size candy and just what it would take to burn it off. 

Below are all mini/snack size servings:

• Kit-Kat = 67 kcal. = 11 minutes of circuit training
• Baby Ruth = 50 kcal. = 10 minutes of push ups
• Twix = 80 kcal. = 4 minutes run @ 10 mph
• M&Ms = 88 kcal. = 8 minutes of jump rope
• Snickers = 72 kcal. = 8 minutes of jumping jacks w/ weights
• 3 Pieces of strawberry licorice = 120 kcal. = 24 minutes of crunches
• Milky Way = 30 kcal. (these are the tiny squares) = 5 minutes of vigorous weight lifting
• 2 Laffy Taffy = 64 kcal. = 16 minutes of moderate weight lifting

Of course these values may change depending on how hard you are actually working and what website you use to do the calculations but it gives you an idea that those minis aren't "free" foods and having a few a day or a few an hour can add up over the next couple weeks.

Be sure you don't drop your workout schedule.  Now is a very important time to keep it up and be extra dedicated as we work and eat our way through Halloween, Thanksgiving, Christmas and New Year.

Happy Haunting

Halloween in the City

Halloween is one of my favorite holidays.
Living in the city, it's always nice get out to the "burbs" or a pumpkin farm but this year it just didn't happen. Between work, soccer, school, fundraisers... the suburban pumpkin trip just wasn't happening.

So, we decided to go super city!  Our usual parking lot pumpkin patch was gone.  In it's place is construction of a new building :(  Where to go??

Nightmare on Clark St. ended up being the perfect city-style spot to grab a pumpkin and get some fun pics of our outing.  I expected a parking garage with pumpkins tossed around the floor but little did we know we were in for an experience or as my co-pumpkin picker would say...a "magical" experience.

As we entered the garage we were pleasantly surprised to see stacks of hay bails, tons and tons of pumpkins, gourds, corn stalks and plenty of picture opps.  For a city garage they really did a great job and we had a great time.

Don't underestimate those city lots, the experience is all what you make of it :)
Happy Halloween!!

Pumpkin Muffins

Is anything better than pumpkin flavored anything this time of year?
Here is a recipe for Pumpkin Muffins.  Ok, it's not my recipe, another ABC coach had posted it but it looked good so wanted to share.

Enjoy!

1 C. Whole Wheat Flour
1 C. Oats
1 t. baking powder
1/2 t. baking soda
1/4 t. salt
1/4 t. cinnamon
1/4 t. nutmeg
1 egg lightly beaten
1 cup plain nonfat yogurt
4 T. butter, melted
1/2 C. brown sugar
1 C. Sugar
1 C. canned pumpkin
1/4 C. finely chopped walnuts
Preheat 350. In a large bowl, combine flour, oats, baking powder & soda, salt, cinnamon, and nutmeg. Make a well in the center.

In a separate bowl, beat together the egg, yogurt, butter, sugar, pumpkin, and walnuts. Pour into the well of the dry ingredients and mix until just combined. Evenly distribute among muffin cups. Bake 15-20 minutes.

 

***Can use bran cereal instead of oats & walnuts are optional.

Facebook...WTF?

Majority of us are on facebook, obsessed with facebook or at least have a facebook account.  I won't put everyone because the second I do someone will pipe up saying they are not on facebook...sure.

Why is this titled WTF?  Well, FB has become so many things, a fun place to share pictures, post what's going on in your day, a political platform, a business marketing tool, a place to post your own agenda to the masses (if you have masses of "friends"), share stories or just bitch about what everyone else on FB is doing.

I'm sure if I asked 100 people what FB should be used for I will get 100 different answers.  It's becoming another format for people to complain about the thoughts and actions of others...just what we need, right?

Here's the thing, if you post something silly like what you had for dinner or that you are at Whole Foods for the 5th time this week people say "Who cares.", if you post an opinion about the current Presidential race you will have some people slamming you for it, maybe even un-friending you...NOT THAT!!!!! 

I personally have 4 FB pages (yeah, I know), 2 are for business, 1 is to share support for my daughter and her charitable work for wildlife and the last is just my personal page.  I keep the biz pages and my daughters page focused on only things that pertain to the topic. My personal page (like every one's) can go any which way. 
I'm sure I have annoyed people with the sharing of multiple vacation albums but it's the best way for my family in other states to see them.  I'm sure I've made comments that are not the same view as my "friends" but if we had a conversation face-to-face I would say the same thing.  No, I'm not one way on FB and another in person.
I share a lot about animal rescue which can be cute, sad and sometimes hard to take (and believe me, I edit and do not share the wort I see).

Still, many times when I go to post something I think twice about it because I have to remember how my FB friends are... will they be offended, will they block me, will they get mad.  Really, should I even care?  It's MY FB page, right?

So, who knows what FB is supposed to be.  I figure the only thing it really is, is a bazillion dollar idea for the owner and investors.  Good for them, wish I was a computer whiz and thought of it myself.  For everyone else, it's your page so post whatever the hell you want and own it :)

Happy posting, liking, commenting, blocking, sharing....

Well...Hello there!

I've just met my new love for the season.
It's a beautiful fall color, great to snuggle up on the couch with, so easy going and tastes great!

Just when I thought I would have to give up my tequila with the colder weather a tequila-cider combo came along. 
I found this easy recipe on-line, wasn't so sure how it would taste but I really think it's great.

Tequila in the Fall:

• 1.5 oz silver tequila (or whatever you prefer)
• 1.5 oz apple cider
• splash of diet tonic

Two ways to make:
Martini:  In a shaker pour tequila and cider over ice, shake and strain into martini glass.  Top with a splash of tonic.
Rocks: Same thing as above but pour over ice in a rocks glass instead of straining into a martini glass.

This is a great dish we tried this week in the crock pot. A bit different from the Mexican Chicken I posted earlier and  it's a nice match with the cocktail above:
Crock Pot Mexican Pulled Pork:

• 3lb. pork shoulder (ask your butcher what the best cut for the crock pot will be, mine suggested a shoulder roast).
• 1/4 cup low sodium chicken broth (I used a 1/2 cup because I thought it would be dry)
• 2 cloves minced garlic
• Packet of low sodium taco seasoning
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 can black beans
• 1 can diced green chilies

1. Cut pork roast in half and place in crock pot.
2. In a bowl mix chicken broth, garlic, taco seasoning, salt and pepper.
3. Pour over pork and cook on 8 or 10 hour setting.
4. Once pork is done, shred the meat, stir in beans and chilies and let it heat through.

Serve in lettuce wraps, whole grain wrap, over nachos....
Top with your favorite toppings, shredded lettuce, diced tomatoes, plain low-fat Greek yogurt (instead of sour cream)....

Great fall combo, perfect for easy entertaining or a day of football.

Bow~Wow Boot Camp at the Mutt Strut Chicago

Bow~ Wow Boot Camp had a great opportunity this past weekend to help run the Doggy Olympic area at our Local Mutt Strut.

Check out the link below to see fun pics of dogs trying hurdles, tunnel crawls and balancing on a Bosu.

http://www.facebook.com/media/set/?set=a.459783737392976.101436.410215622349788&type=1&l=fd43c97220

The Mutt Strut was a fundraiser to help a local shelter, Chicago Canine Rescue, raise funds to help more dogs and puppies in need.

Please be sure to check your local shelter when looking for the next addition to your family.  If you don't find them there and decide to get one from a breeder please be sure to only use a responsible breeder, one you can visit to make sure the conditions the parents are kept in and environment is safe and healthy for the dogs.  Please do not buy from a pet shop.
Thank you

Your Dog Can Make You a Better Runner!

Do any of these sound familiar?

• I really want to start running.
• I'm a "jogger" not a runner, wish I was better but I just can't get any better.
• I run here and there.  It's just so boring but I know when I do it the results are great!
• My dog is such a SPAZ!
• I walk my dog but when we get home he still runs around the house being crazy.
• My dog is only 4 and the vet has him on a diet, I have a fat dog :(

I know, what does wanting to become a better runner have to do with your crazy, fat dog?  TONS!

Believe me, your dog can by your best running partner.  Many have more energy than your average jogger and they will never say no to a run with you.

Maybe you've tried to run with your dog and it just doesn't work, they are too crazy, they pull you along or they stop and lie down every time they see another dog. Well, some of this may need a few visits from a professional trainer but a lot of it can be handled by building up your new routine just like any new exercise regimen you have conquered in the past.

Here are a few ways to ease into it, build up you & your dog's endurance and have a great run together.

1.  You and your dog are not yet fit to run a mile.  You will both want to start slow.  Make your first outing only 10 or 15 minutes.  Try a light jog for a minute or two followed by a recovery walk for the same amount of time.  As you both begin to feel better you can ramp up the running part of your interval with less recovery time until you are jogging for the full 15.  Next try adding in another 15 minute run, one outing in the morning and one in the evening.  Or, you can start adding time and work from 15 minutes up to 30.

2.  You want to become a better runner.  If you are already able to jog for 30 or more minutes but you have a hard time motivating yourself to pick up the pace a young, athletic dog is just the coach you need!  If you have (or get) a dog who can run for a long period of time with no problem, try setting your pace to theirs.  Don't all out sprint and end up wiping out over the leash but go for a pace that will give your dog a good workout.  Sometimes changing the focus to "how can I wear my dog out" instead of "I get to tired if I go any faster" is all you need to do.

3.  If a dog is your partner you won't need to worry about consistency anymore!  They won't let you off the hook and will most likely whine you to death if not drop the leash in your lap.

If your dog is crazy on the leash you will want to be very careful when teaching them to run.  If you know they have more energy than you, you may even want to start off with a game of fetch before you try your first jog.  This will help them get rid of the crazy initial energy so they can focus on trotting nicely with you.

• Use a sturdy leash. Don't go for one of those waistband leashes right away.  If you have an over exuberant pup you might be drug to the ground.
• Start off slowly.  Set a nice pace where you know you are in full control and can keep your dog by your side.  If you start out to fast they might think it's time to sprint and play and cause more harm than good.
• Make frequent changes to gain their attention.  Vary your pace from a quick walk to a light jog, throw in a few turn-rounds so they realize they need to pay attention.  A few minutes of this always gets my dog into her most attentive state which is not always easy when the squirrels are in cahoots!
• Be consistent!  As you keep working with your dog they will understand what the "run" is all about.  Soon they will settle in by your side from start to finish but don't expect this to quickly.  Give them time and be consistent.  The more you practice and show them what you want the better it will be.

Zoe (pictured below) has been my running partner for 3 years.  She was only about 2 when we started running together and it was no easy fete!  Our early days included her doing a somersault in the middle of an intersection because she had an itch she just had to get to when we were in a full run, yanking me toward trees while she jumped at squirrels, way too many surprises of other dogs around corners and pretty much me just trying to keep up with her.
Now our runs have many benefits for both of us.  She settles in immediately and we have a "set" pace we both know.  I am a faster runner because of her energy.  If I don't want to run I know I need to get her out so even if it's a short one I get out there and do it.  Running with her is a big time saver, workout...done!  exercise the dog....done!

Have fun and be patient, you will get in your groove.  If you are in need of a running buddy check out your local shelters.  many 1-2 year old dogs end up there due to too much energy, the family didn't know what they were getting into, no time for them....  Exercise makes all the difference between a relaxed dog and a high strung dog.
Get out there and hit the pavement!

For more info on training with your dog visit Bow~Wow Boot Camp.  Get personal or small group training for you and your pup.

Fall Must Have Recipes

We've hit our first week of cooler weather in Chicago.  This is my favorite time of year, leaves turning, football games, pumpkin patches, caramel apples, Halloween costumes and food that makes the house smell warm, welcoming and mouth-watering.

I wanted to send out two of my favorite recipes for this time of year.  They are very easy with minimal ingredients and effort...just the way I like it!

Shredded Mexican Chicken in a Crock Pot:
1 Package of skinless chicken breasts
1 packet of taco seasoning (go for the reduced sodium kind)
1 container of your favorite fresh salsa

• Place chicken in the crock pot, sprinkle taco seasoning on top.  Pour salsa over chicken and add a small amount of water; fill the salsa container about 1/4 of the way and add it in.
• Set your crock pot to 10 hours (or it's longest setting if you don't have 10).
• About 60 minutes before it's done shred the chicken by using 2 forks to rip it into pieces.

serve in tortillas, on nachos or any way you like.
I love it in a tortilla with sliced avocado.   And, a margarita of course!
This is a home-run for any football party!  Maybe I should say it's a Touchdown!!

Fall Turkey Brat Bake:
This one I got from a friend of mine, so glad she told me about it!!  
1 package of Turkey Brats
2-3 Gala apples
1 Butternut Squash (If you can find them pre cut buy it, it's worth the extra money.  They are a B*tch to cut! Trader Joe's usually has them cut and packaged.)
1 red onion
Olive Oil
Lemon Juice (1/2 lemon)
Nut Meg
Caraway Seeds
Salt & Pepper

• Preheat oven to 425
• Slice apples, onion and squash (try to also cut off skin of the squash); toss with 3 tbsp. of olive oil, squeeze juice from 1/2 a lemon, nut meg and caraway seeds. Sprinkle little bit of salt and pepper.
• ** I'm not sure how much of the seeds and nut meg to use...I'm not a chef or for that matter even a cook.  I sprinkle some on, mix it all up and then add more if I think I need it.  Everything pretty much has a light coat of nut meg and caraway seeds.
• Once that is all mixed and coated spread it out on a baking sheet sprayed with cooking spray.
• ** For easy clean up cover tray with aluminum foil and spray.
• Place Brats on top of mixture and bake for 1 hour; turn brats over 1/2 way through cooking time.

The house will smell so good!!!

Tending to your Pooped out Pooch

I'm not sure if many people realize this but dogs get sore and pulled muscles just like we do.  If you are a dog owner and you have either a very active dog or an older dog you have probably seen them have days when they take a bit longer to sit and stand.  Some people may not notice a difference in their dog until they are limping around the house and showing obvious signs of injury.

Since dogs love to please their person, it's our job to make sure they are safe.  Keep these things in mind with your fellow athlete or weekend warrior:

1. If it's been a long winter (or even a few weeks) with no big games of fetch be sure to ease them back into it after the break.  The first outing to the park in spring will have your dog SUPER excited.  They will sprint after that ball 1,000 times if you let them. 
• Start with a 10 minute walk around the park to warm up their muscles.
• Throw the ball short distances so they can work up to a run but not a full blown sprint.
• After a few throws have them take a break or continue with a nice walk.
• Each time you go to the park you can up the number of throws and distance as your dog gets back in the swing of things.
• Cool down with a 5-10 minute walk when you are done and offer plenty of water.
2. Running with your dog is great but you may be keeping up the pace on a treadmill over the winter while your partner has had extra couch time.
• Both of you should warm up with 5-10 minutes of walking.
• Start the running season out with a few intervals of walking and light jogging.  This can vary from 2 minutes on to 2 off, 1 minute on to 3 off... gauge how your dog is doing with the time given.
• You can also try starting with short runs, 1 mile a couple times in week 1.  Next time 1.5 miles or add another mile day... until your dogs fitness level builds up again.  This will vary in all dogs, just like in people. Some dogs will bounce back while others need more time.
• Be sure to allow a cool down at the end.  On long runs bring water for your dog and stop for small breaks to keep him/her hydrated.

Even taking time to ramp your pup up to more activity can cause sore muscles.  Just like any of us even a wrong turn or misstep can tweak a paw or leg and cause an injury.  Since they can't tell you and might now show it be sure to carefully monitor how they are doing before, after and between your outings.  A massage is a great way to help relieve sore muscles, it also gives you bonding time and your dog will LOVE you for spending a few extra minutes with them.  You can give them a nice rub down from head to paw. 
Also be sure to check the pads of their feet after every outing.  My dog was so excited on her first trip to the dog park she ran around with a boxer buddy and tore the surface off of all her pads.  It was horrible to see and very painful for her.  It was also not fun to keep an 18 month old Shepherd on rest for 2 weeks.  She also got a tiny sliver of glass in her paw on a run.  She was ok if kept on grass but not on the sidewalk so we had to walk back to the house finding as much grass as possible on the way. 
Keep your eye out for them and have fun exercising together.
**check with your vet before giving your dog any meds for pain relief.



Entertain on the Lighter Side

While we are still enjoying beautiful days as summer comes to an end many of us still want to hang out on patios and cocktail with friends. These little get togethers can pack in the calories and pack on extra pounds. For most of the people I know the end of summer and beginning of the school year also is a time for them to get back on track, get their workouts in and start eating well.

Since it's almost impossible to give up a patio invite on a beautiful Chicago night...don't!  Just lighten up your load a bit.  Here's a recipe for a better dip option and a tip on drinking a bit lighter.

Edamame Dip (from the Adventure Boot Camp Cook Book):

• 4 servings
• 1-12 oz. package of frozen shelled edamame, thawed.
• 2 tbs. extra-virgin olive oil
• 1 tbs. of rice vinegar
• 1/2 tsp. of sea salt
• 1/4 cup water
• 1/3 cup of chopped parsley leaves

Place edamame in food processor.  Add oil, vinegar, salt and water and pulse until smooth.  The mix should look like a thin hummus, if it's too thick, add more water.  Add parsley and pulse briefly to blend (flecks of parsley should still be visible).  Transfer to bowl, garnish with more parsley and serve with pita wedges or veggies.
Calories - 184
Fat - 12g; 2g saturated
Carbs - 9g
Protein - 10g

Now, about lightening up that drink;
Soda water or zero calorie tonic can lighten up just about any drink.
If you like vodka or tequila try pouring a shot over ice, squeeze in a lemon or lime and add soda or diet tonic.  It's easy and tastes very refreshing.
If you want a little more flavor add a splash of cranberry or other juice you favor but just a splash and use the soda water or tonic to fill the rest.  This gives your drink a little fiz without the calories of most mixtures.

Enjoy the rest of the summer before we are talking about what's good to drink next to a cozy fire!

Bow~Wow visits NBC

Bow~Wow Boot Camp visits NBC to show them a little of what we do and why:
http://www.nbcchicago.com/video/#!/news/health/How-to-Workout-With-Your-Dog/167423295

Check out a few drills we do to stay fit with our pups and teach them to sit, down and stay.

Dog + Exercise = HAPPY :)

I'm fairly certain everyone knows dogs need exercise, but does your dog GET the appropriate amount of exercise?  What is appropriate will vary for the type of dog you have, big, small, athletic, old, short snout, long snout...but all types need some form of it.
I'd say most people take their dog for a walk to go potty then bring them back in.  That's not exercise, that's a potty break. Does walking to your bathroom multiple times a day keep you in shape?  Keep you healthy and drop your risk of heart disease?  You're saying NO to that, right?

Same with dogs, they need to get out, get their heart pumping a bit, explore & sniff, spend time with you and their dog friends on the way.  Bunnies running in your path and squirrels up trees stimulate their dog senses and make them happy.

Here are a few thing to keep in mind when giving your dog exercise:

• Dogs with short snouts or short legs may not be able to keep a quick pace for long and are not the best choices for a jogging buddy.  They will enjoy a brisk walk through a nice park or the neighborhood.
• Giant breeds and puppies shouldn't run for long periods of time. Short bursts of energy by playing fetch or a couple minutes of jogging at a time is a good option for them.  Give them time to rest, if the energy is still up keep the short bursts going with rest between.
• If your dog starts to drag behind you on a jog modify your pace.  Most dogs really want to be with you and want to go-go-go, if they are slowing down it really means they need a breather.
• If your dog has more energy than you try taking them out for 2 longer walks per day.  If you are a runner but they are a better runner, jog  to a near by park to let them play fetch while you recover then jog back together.
• Always give them time to warm up with a brisk walk before jogging or sprinting after a ball.  Give equal time for a cool down and always have water available.  Give them a nice rub down or brushing at the end and they will be very HAPPY!

Don't forget dogs are at risk for health and mental issue just like we are.  If they don't get appropriate exercise and diet you put them at risk for:

• heart disease
• liver disease
• diabetes
• anxiety
• depression :(  and more..

They are pack animals and want to be with their 'pack' (meaning you) so don't always leave them behind or ignore them.
If you are in the Chicago area check out Bow~Wow Boot Camp.  I created this program to help dog owners and dogs become healthy together and save time by not needing to hit the gym and walk the dog.  If you are not in the area I will soon have Bow~Wow workouts as part of my virtual training.
Be good to your pups, they think you are their best friend so live up to it :)



Are You Listening?

I just came across this quote on FB when I was trying to figure out how to start this post.  This sums it up, this is my goal as a mother.  Besides the obvious reasons for our volunteer trip to Africa (we love animals, we believe they have every right to be here, they need our help!) this is exactly what started it.

My daughter wants to be a Zoologist and save endangered species.  She is only 11 years old, this gives me 2 options;

1.  Pat her on the head and say, that's nice, you should go play zoo with your stuffed animals.

OR
2.  Fly her to Africa and let her help real lions, rhinos, monkeys, cervals and who knows what.  Let her get up at dawn. Let her work in the summer heat of Africa.  Let her get scratched, bitten and stepped on by these wild animals, maybe even come home with a scar or two.  Let her see how much work it takes to raise thousands of dollars in order to volunteer.  Let her go into a malaria area and take pills and get shots. 
Does this sound like a lot for an 11 year old to take on?

Well, I opt for #2 because this is how I see it;

1. Let her chase her dreams!
2. Let her really do something to help.
3. Let her have the experience of a lifetime.
4. Let her know, I take her seriously and if she wants to save the animals, then that's exactly what we are going to help do!
5. Let her know SHE CAN make a difference in the world!

Because of this my 11 year old and I will travel to South Africa in December, 2012.  During those 3 weeks we will work each day at a sanctuary called Care for Wild Africa to care for infant wildlife who may have been orphaned due to poaching or injured due to anything.  She will have many lessons on these animals, learn what it takes to care for them, learn what the people trying to save them are up against. 

There are many opportunities for families to volunteer.  If you or your child have a vision, a passion or just want to do something helpful then go do it.  Too many leave it up to the next guy.  If we all left it up to the next guy, who would help?

My daughter will no doubt have the best time "playing" with these animals but I think, I hope, she comes back with a larger view of the world and what it means to really step outside of the "box" and go after exactly what you want.


**To follow our journey to Africa please visit our FB page:
https://www.facebook.com/KeepingWildlifeWild
We are sharing everything we have been doing to raise our donation $$ and will post during our time in Africa to share our experience.

Paleo...Caveman...what? Playing with diets.

 

Meat, Fish, Veggies, Nuts, Fruit, Good Fats...Yes, Yes, Yes!
Grains, Starchy Veggies, Dairy, Sugar...NO, NO, No!

Sounds familiar but the Paleo, aka - Caveman, diet must have a slight twist to it because a new rush of people are diving in to eat only what they could grow, catch or gather if we didn't have the convenience of the grocery store.

At first, I thought, isn't this the old Atkins but then I remembered you could have dairy on the Atkins, I think.
Gluten Free?? Nope, no grains at all.  Even the "good" ones.

So, something new and of course, I'M IN!! 
Not so much because I have carefully read over the benefits of the Paleo Diet (I haven't read much of anything besides the grocery list) or I want to find my inner cave-woman but more so because I have been over indulgent lately and I want to get back to increasing my protein intake.  In the past when I have cut down on carbs and upped the protein I have to admit my insides did feel better.
So, I'm off to try this new idea (which I guess is actually a very old, old, old idea).  Which so far on day 1 I have failed straight out the gate with oatmeal this morning.  C'mon, it's oatmeal and I have eaten it every morning for years!

Here is the way I like to ease in to a new way of doing things and I think it can be beneficial for many people, m-o-d-e-r-a-t-i-o-n.  Most people jump in with 2 feet and maybe even an anchor tied to those 2 feet.  Then they drown!  Here's my advice:

• Do what you can handle to not freak out.
• As you get used to cutting a few things out, get a little more strict with yourself as you go.
• If it's not for you don't force yourself, one way isn't the absolute only way to go.
• Find a balance with what you like from a program and what you like for your life but you still feel good and see results.
• Don't take forever!  By easing into it I don't mean take a year to cut out pasta from your diet, I'm talking over a few weeks cut out more and more and add in the good things more and more.

This week I am upping my protein and veggie intake, cutting out most carbs but not all.  Next week I may be more prepared and give up my oatmeal...most days.

On the menu this week:
Salad with Chicken, Salmon & veggies, Eggs, Fruit, no-carb meatballs, Pork loin, Turkey, mixed nuts and oatmeal :) 

Once you feel the result of change you will be ALL IN, no matter what it is you are trying to do. You have to stick to it until the point you can tell it's working, from there it's all down hill (as in easy, not that it sucks ;)

Wish me luck!  Maybe next month I'll be climbing trees and flipping boulders for my workouts but probably not.

Tequila = :)

Since I have a food & booze section we might as well get this out there from the start, I am a BIG tequila fan!
Yes, I am a trainer and I eat well and rarely drink Monday - Friday.  This doesn't mean the weekend hits and I become a drunk but... it's nice to enjoy a cocktail with friends over the summer.
One thing you can rely on any trainer for is how to slim down any "bad" choices.  Most people don't give everything up and eat 100% perfectly, they learn how to get the best possible version of what they want.

If you are a tequila fan or if you have only tried crappy tequila and need to try something good here are a few different way to try it: (my favorite tequilas are Patron and Costco brand - Kirkland silver...yes, Costco!)

The Skinny - (Yep, I'm also a big Bethenny Fan and the second she said the recipe on RHWNY I was on it!)  2 shots of tequila, 1 shot triple sec, 1/2 lime squeezed in, shake with ice and strain over fresh ice in a rocks glass.
**For beginners, add a squeeze of Agave Nectar. It makes it sweeter and easier to drink but also adds more calories.

Clean & Fresh - 2 shots of tequila poured over ice in a rocks glass, 1/2 lime squeezed in, fill rest of glass with zero calorie tonic and stir.  This is such a refreshing taste and so easy to take to your favorite BYOB.

Minty - Take either of the recipes above and try muddling a fresh mint leave (in the shaker for the Skinny, with the tequila before pouring over ice in Clean & Fresh).  If you are a Mojito fan this is a fun one to try.

** Warning:  If you enjoy tequila I suggest only having 1 or 2 of the above.  The Skinny is quite strong so don't over do it!

Enjoy the rest of your summer and be responsible with your drinks!

Bow~Wow Boot Camp Meet Up @ Rockit 8/25

Join us at Rockit Burger Bar from 12-2 on Saturday,

August 25th for our first doggy fitness meet up!

Bring your dogs to Rockit's dog friendly patio and enjoy one of their famous burgers or if you are going for the lighter side they will be offering fruit smoothies and hummus platters. 
From 12:30-1:00 Bow~Wow Boot Camp will demo a few drills used during their workouts.  See how fitness and dog training seamlessly go together for a great workout.  You will also have a chance to ask me your fitness questions and ask dog trainers from Sit Means Sit Chicago questions about your dog.
We are also supporting the Doc Memorial Fund during the event with a raffle for a $100 gift card to Rockit Burger Bar and a Bow~Wow personal training session for you and  your dog.
It's going to be a fun and exciting day!  Bring your pup and try out one of our drills or see how can do the best doggy push ups.

WELCOME... to the world of Oz

Hi,
Welcome to my world where most things revolve around fitness and pets.

As you can see from the areas to visit, Workout, Food & Booze and Volunteer, my goal is to help people stay fit and healthy, have fun and help pets stay healthy and safe.  I hope you will benefit from ideas, exercises and recipes I will be sharing.  I also hope you will visit the volunteer page and become inspired to find your own passion to support or help spread the word about different opportunities or pets we are trying to find homes for. 
And, you may have some silly, snarky, off the wall posts to look forward to as well.  That's the point of having your own blog, right??

Go explore, see what Windy City Boot Camp, Bow~Wow Boot Camp and Virtual Training is all about.
I'll have information up on all pages soon.  There's still plenty of summer-time left to share my fave foods and cocktails too.