One week logging, planning is better but still working on putting it in action.
I think I will need to make it very simple, lots of the same meals and snacks planned for during the day; things that are portable since my days change constantly. Can't fight your lifestyle but have to learn to work with it.
A quick recap:
Every morning is pretty much the same; Oatmeal and coffee, sometimes with a banana and flax oil.
Also on the menu have been hummus and pita chips, Whole Wheat English muffin with laughing cow cheese and a morning star patty. Roast chicken with potatoes and carrots, Slow Cooker pot roast for dinners.
The weekend was chaotic. Things weren't terrible until the Lobster Fest commercials won my family over and we hit Red Lobster for dinner....enough said!
New week:
Monday:
Oatmeal and Coffee breakfast
Spinach Salad w/ Chicken and pita chips for lunch
Pesto pizza (arugala, chicken, tomatoes, pine nuts on whole wheat pita pocket)
**not home most of day, need to have travel snacks ready
Tuesday:
Oatmeal and Coffee for breakfast
Snack: Crumpet w/ pumpkin butter and banana
Lunch: English muffin with morning start sausage and laughing cow cheese.
Snack: nuts
OOPS: handful of veggie stix and dark chocolate stick.
Dinner: Cheeseburger soup from soup swap with friends (I'm pretty sure this had a billion calories)
Wednesday:
Breakfast: Oatmeal w/ banana and coffee
Snack: Luna Bar
Lunch (out at restaurant): omelet with spinach and feta, multi-grain toast w/ jelly.
No dinner - stomach hurt after lunch. Will probably snack on apple and peanut butter.
Stomach hurt after both spinach meals :( Will have to incorporate it into my protein shake, seems to work well there.
Off to more planning keeping things consistent. I always find it easier to stay on track when I have pretty much the same thing with only dinners changing.
I need a chef!
Showing posts with label Fitness. Show all posts
Showing posts with label Fitness. Show all posts
Wednesday, October 23, 2013
Thursday, October 17, 2013
Even fitness professionals need to check in!
A year since I've used my blog...oops!
I'll be blogging on a few things here but I'm starting with tracking my diet.
Even fitness professionals can let things slip and need to check in. I'm sure you see many pros online who are perfect and act like it's no big deal to have the perfect diet, they NEVER make a mistake or get lazy. Maybe for some that is true, I see many people in the industry who are obsessive about it, I take a more relaxed everyday type of approach.
I am busy and cannot put all my efforts into what I eat. I've been a bit lazy about it over the summer and now into the fall but I know it's time to get back on track or I'll be working hard at losing weight instead of a few pounds and maintaining.
I've recruited one of my friends (also in the fitness field) who knows a thing or two about needing to stay accountable and have someone to check in with. Her and I have done multiple contests together for body fat, weight loss... but each year we make sure we are maintaining our weight from the year before and not letting a pound or two here and there sneak up so before you know it you are 15-20lbs over!
Cheri,
Here is a report of my fist 2 days. For everyone else, here is how I work it; I start by tracking and doing my best to make all the good choices in week one. I'm not obsessed with every carb or protien gram, I want to see what I am doing then make improvements:
I'm fine with about 1500 or so calories a day, when I keep the calories from good sources and increase the protein I have not had to keep my calories super low.
Tuesday:
4:30am: Oatmeal, flax oil, coffee with sugar free creamer
8am: WW English muffin (100 kcal), morning start sausage patty, laughing cow light cheese wedge
10am: 1/2 think thin bar (yuck!), banana
2pm: Tuna packet, 1 serving wheat thins, light laughing cow cheese (LC), apple
4pm: Pumpkin Chai non fat latte at Caribou Coffee for meeting: OOPS! Just looked this up at 390 calories!
8pm: home made Clam Chowder; more broth than thick but still made with mild and cream.
*Review: Heavy on the carbs and comes in at about 1215 calories which does not include the soup for dinner since I don't know the count. Also does not include creamer since I didn't measure.
Wednesday:
6:30am: Oatmeal, flax oil, banana, coffee w/ sf creamer
10:45am: morning star sausage patty, WW English muffin, LC cheese, apple
2:30 Think thin nut bar
4pm: nuts (I may have to nix this snack. Nuts can be a great idea but the calories stack up quickly, I probably had 300 calories worth and that is only 1/2 cup).
6:30pm: Chicken Bratwurst baked with apples and yams. Check fresh french bread.
**Review: Better day, a little lighter on the carbs and some type of protein included almost each time I ate. That is key, trying to get protein in with each meal and snack.
When it comes to carbs and cutting back I don't try to eliminate and I never count fruit toward my carb count. Fruit has so many good things that out way worrying about the carb count. I try to limit it to 2 pieces a day. I'm bad about taking vitamins so definitely need to get fruits and good veggies in.
When I am using straight carbs like wheat thins and English muffins, I get the light option and count out 1 portion.
I'll be blogging on a few things here but I'm starting with tracking my diet.
Even fitness professionals can let things slip and need to check in. I'm sure you see many pros online who are perfect and act like it's no big deal to have the perfect diet, they NEVER make a mistake or get lazy. Maybe for some that is true, I see many people in the industry who are obsessive about it, I take a more relaxed everyday type of approach.
I am busy and cannot put all my efforts into what I eat. I've been a bit lazy about it over the summer and now into the fall but I know it's time to get back on track or I'll be working hard at losing weight instead of a few pounds and maintaining.
I've recruited one of my friends (also in the fitness field) who knows a thing or two about needing to stay accountable and have someone to check in with. Her and I have done multiple contests together for body fat, weight loss... but each year we make sure we are maintaining our weight from the year before and not letting a pound or two here and there sneak up so before you know it you are 15-20lbs over!
Cheri,
Here is a report of my fist 2 days. For everyone else, here is how I work it; I start by tracking and doing my best to make all the good choices in week one. I'm not obsessed with every carb or protien gram, I want to see what I am doing then make improvements:
I'm fine with about 1500 or so calories a day, when I keep the calories from good sources and increase the protein I have not had to keep my calories super low.
Tuesday:
4:30am: Oatmeal, flax oil, coffee with sugar free creamer
8am: WW English muffin (100 kcal), morning start sausage patty, laughing cow light cheese wedge
10am: 1/2 think thin bar (yuck!), banana
2pm: Tuna packet, 1 serving wheat thins, light laughing cow cheese (LC), apple
4pm: Pumpkin Chai non fat latte at Caribou Coffee for meeting: OOPS! Just looked this up at 390 calories!
8pm: home made Clam Chowder; more broth than thick but still made with mild and cream.
*Review: Heavy on the carbs and comes in at about 1215 calories which does not include the soup for dinner since I don't know the count. Also does not include creamer since I didn't measure.
Wednesday:
6:30am: Oatmeal, flax oil, banana, coffee w/ sf creamer
10:45am: morning star sausage patty, WW English muffin, LC cheese, apple
2:30 Think thin nut bar
4pm: nuts (I may have to nix this snack. Nuts can be a great idea but the calories stack up quickly, I probably had 300 calories worth and that is only 1/2 cup).
6:30pm: Chicken Bratwurst baked with apples and yams. Check fresh french bread.
**Review: Better day, a little lighter on the carbs and some type of protein included almost each time I ate. That is key, trying to get protein in with each meal and snack.
When it comes to carbs and cutting back I don't try to eliminate and I never count fruit toward my carb count. Fruit has so many good things that out way worrying about the carb count. I try to limit it to 2 pieces a day. I'm bad about taking vitamins so definitely need to get fruits and good veggies in.
When I am using straight carbs like wheat thins and English muffins, I get the light option and count out 1 portion.
Wednesday, November 21, 2012
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 :)
Turkey
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
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.
Friday, November 9, 2012
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:
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.
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.
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.Monday, October 22, 2012
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
Tuesday, October 2, 2012
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
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
Friday, September 28, 2012
Your Dog Can Make You a Better Runner!
Do any of these sound familiar?
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.
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.
- 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 :(
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.
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!
Tuesday, September 11, 2012
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:
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.
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:
- 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.
- 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.
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.
Tuesday, September 4, 2012
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.
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.
Thursday, August 30, 2012
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:
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 :)
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!
- 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 :)
Monday, August 27, 2012
Paleo...Caveman...what? Playing with diets.
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.
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.
Friday, August 24, 2012
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.
Thursday, August 23, 2012
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.
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.
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