Category: Healthy Living

How Walking A Dog Can Help You With Your Weight Loss Goals

My Sweet Tina - Dogs Can Teach Us About What Matters Most - Walking A Dog For Weight Loss Works

Years ago I had a strong desire to leave the gym and knew that many of my clients wanted other options as well. However, it was an article in Vogue magazine that really inspired me to take action. The article highlighted several Hollywood celebrities that had decided to take their exercise outdoors and leave the gym behind.

Since staying in shape was their business, I was intrigued. Drew Barrymore shared how she had switched from going to the gym to hiking in the hills with her dogs. So, I left the gym and started walking my dogs daily for the majority of my exercise and I’ve been teaching clients how to exercise outside of the gym ever since!

Since I have successfully lost weight and maintained it for years walking my dogs daily, I got really excited when I came across this University of Missouri-Columbia study.

YOU CAN LOSE WEIGHT WALKING YOUR DOG 20 MINUTES A DAY

The study showed that walking a dog 20 minutes a day, 5 days a week produced an average weight loss of 14 pounds for participants.

Study participants were people who were not regular walkers. They began by walking loaner dogs 10 minutes per day, three times each week. Eventually, the participants walked up to 20 minutes per day, five times each week. Those who followed this program for 50 weeks lost an average of 14 pounds.

The ones who walked only 26 weeks didn’t see much weight loss. “Even though we didn’t see a significant amount of weight loss in the group that walked for a shorter period of time, by the end of the study, all the participants were walking for longer periods of time and walking for daily errands instead of using some other type of transportation,” said researcher Rebecca Johnson in a press release.

DOGS ARE GREAT ACCOUNTABILITY PARTNERS

“Many of the participants reported that they didn’t necessarily walk in the study because they knew it was good for their health; they enjoyed walking because they knew it was good for the animals,” said Johnson in the press release.

I’ve been a personal trainer for over 22 years. From my experience, most people need a “reason” to exercise. Doing it just because it’s good for you is usually not enough. Walking the dog gives the activity a purpose. Being around animals is also relaxing. On the days I feel like skipping our walk, all I have to do is take one look at my dogs and even a short walk is going to happen. Let’s face it, we tend to take better care of ourselves when another life depends on us.

TOP REASONS CANINES MAKE GREAT WALKING PARTNERS:

1) Always eager to go. Humans can make excuses due to weather, lack of sleep, or too many other priorities.

2) Always on time. Your furry friend will not make you wait.

3) Allows time away from chatter.  Being with a dog allows you to unplug from electronics and every day stimulation. It’s a great time for meditation and fresh ideas. You won’t be scrolling through your smartphone because you are paying attention to your dog.

4) See the world through your dog’s eyes.  Dogs stop to smell the grass.  They are fascinated with nature.  My dogs inspire me to truly soak in the great outdoors.

PROOF THAT WALKING WORKS FOR WEIGHT LOSS

Walking with a dog can often be more of a stroll, and this study used participants who were new to walking for exercise. That’s great news. The good results seen for those who stuck with the program for a year proves that simple regular walking for weight control and lifestyle change works.

Beyond the 20 minutes they spent walking, researchers reported that they began adding more activity into their lives. The additional activity beyond the 20 minutes of dog walking is probably a large factor in their continued weight loss. Some even adopted dogs themselves or began volunteering to walk dogs at the local dog shelter.

The results from this study are very encouraging.  They help prove that consistency and focusing on one healthy habit eventually lead to more. The most important thing to note here is that the participants had a purpose that helped keep them from giving up.  Staying consistent is key when it comes to losing weight and keeping it off for good.

It’s no secret I love dogs.  We have four.  However, I realize that not everyone wants to own a dog or is in a position to do so.  If you think you’d enjoy walking a dog, consider volunteering to be a dog walker at your local animal shelter.  Walking shelter dogs helps keep them from getting anxious or out of shape while they are waiting for their new forever home.  It’s a wonderful community service.

If you are thinking about getting a dog please consider adopting.   Petfinder.com is a great place to find a loving dog that needs a home.

Whether you have your own canine or not, I would encourage you to have a purpose to exercise. Mowing your yard, playing team sports, walking your kids to school, and working out to remain strong enough to do the things you enjoy are all examples of purpose-driven exercise. Having a reason to exercise makes it more meaningful and you’ll be more likely to stick to it.

Have a personal dog walking story or “reason” you exercise you’d like to share? Please leave me a comment below. I look forward to hearing from you!

Here’s to wagging tails and fit humans!
Jennifer

Why I’m No Longer Interested In Being A Size Two

Jennifer Ledford Photo Shoot 2016 - Ledford0416-7591 - self image

We’ve recently been working on updating the photos for my website.  The photo above is a sneak peek of some of the lifestyle photos we’ll be sharing on it and on social media. It’s such an exciting time to be in fitness and I’m really enjoying the process of bringing personal training and coaching to the internet.

Life is interesting.  Sometimes new things can dredge up old things that you would rather leave behind.  Scheduling this recent photo shoot briefly dug up some old self image issues that I have worked hard to overcome.  I actually began to think about “dieting” for the photos.  I haven’t dieted in years!

While there is absolutely nothing wrong with wanting to look toned and in shape, I knew in my  heart that if I did anything other than what I teach, the photos would not have been authentic.  I would have joined the ranks of yet another fitness professional promoting one idea on the outside while secretly living a restrictive life behind the scenes.

How To Not Allow Self Image Issues To Win

Yes, it’s true.  The self image issues that  I work so hard to help others overcome tried to rear their ugly head and bite me in the butt!  Thankfully I didn’t allow them to win.

Rather than allow myself to fall for the diet trap I used this moment to get really solid on how I want my life to look when it comes to health and fitness.  Over the years I’ve allowed myself to gain a healthy amount of weight because there was a time in my life when I was “too skinny” for my body type.  On the outside people thought I looked healthy but in reality I was doing unhealthy things to remain a size two.  Thankfully, that’s no longer the case.

I’m forty six years old.  I have no interest in trying to be twenty five again.  What I want is to look great at forty six.   At this stage of my life I’m way more interested in creating a healthy and fulfilling lifestyle than I am in being unnaturally skinny.  I’m committed to things like eating well, exercising daily, strength training three times per week, drinking liquid calories in moderation, drinking plenty of water, getting  enough sleep, laughing a lot, and creating special memories.

Please understand, I will always pay attention to my weight and if I notice the scale is going in the wrong direction I will take a look at what might be the cause and make adjustments.  However, I have also decided that I’m not going to be a slave to that one pair of jeans from ten years ago that a part of society thinks I should still be able to fit into.  There is nothing wrong with setting goals to be able to fit into your old clothes without having to do an aerobic workout to get them on, but it should never be at the cost of your physical and emotional health.

The well-known phrase “bodies come in all shapes and sizes” is not a cliche.  It’s a true statement.  When you choose to maintain a weight that’s appropriate for you and you can sustain it without deprivation or emotional heartache you are walking in freedom.  The number on the scale is personal.  There is no one size fits all when it comes to health and fitness.

I’m not suggesting you give up on vigorous exercise or paying attention to things like portion sizes and fueling your body properly.  What I’m talking about is setting manageable goals that are appropriate for the season you are currently in, your physical capabilities, and how you want to live your life.

Over the years I’ve had the opportunity to help clients achieve weight loss that is sustainable while contributing positively to their physical and emotional health.  The guidelines and formulas may be similar, however their personal eating plans and exercise routines are individually unique to them.

My desire for anyone reading this article is that you would be so comfortable and confident in your own skin that you would make health your primary focus and that weight loss would be one of the many benefits.  You’ll still have to work for it.  Our bodies were designed to move and it’s important to exercise.  It’s also important to practice self control when it comes to what we put in our bodies.

From time to time people of all shapes and sizes will experience self image issues.  That includes thin people.  Negative thoughts and relentless marketing can come at us from all directions.  The good news is just because you have a thought does not mean it’s your own.  If the negative voices start whispering “you’re not good enough” or “you’d be happier if you just looked like him or her on the cover of the magazine,” stay strong.  Remind yourself that you are in this for health, not just a photo shoot.

Maintaining a healthy self image for life is entirely doable.  In the beginning it takes practice.  Over time, the more you begin to love and accept yourself for who God designed you to be, the easier it becomes.  I encourage you to explore and discover exactly who that is.  It’s a lifelong process and it’s totally worth it.  I promise!

Here’s to a happy and healthy week!

Shared with love,
Jennifer

Happy Fourth Of July!

American Holiday - FOURTH OF JULY

Happy Fourth of July!

Happy Fourth of July!

Today we celebrate our nation’s independence and take a moment to remember the men and women who sacrificed much and in many cases EVERYTHING for the freedoms we enjoy today.  I am so incredibly grateful to live in a country that allows me the freedom to pursue the life of my dreams.  What a blessing!

Whether you are at a big celebration or spending it quietly at home, freedom is always something that can be celebrated in our hearts.  🙂  Have a happy, healthy, and safe holiday.

God bless you and America!

With Love,
Jennifer