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.