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.