Tag: lose weight

Lose 14 Pounds in One Year Walking Your Dog

 

That’s me and my dog Dillon above!  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 high lighted several Hollywood celebrities that had decided to take their exercise outdoors and leave the gym behind.

Since staying in shape was there 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.  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 researcher Rebecca Johnson in a 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 ides.  You won’t be wearing head phones because you need to pay attention to sounds around you.

4)  See the world through your dog’s eyes!  Dogs stop to smell the grass.  We should stop and smell the roses!

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.

These results are so encouraging!  It shows 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!

Don’t have a dog?  Maybe you might want to volunteer to be a dog walker at the local animal shelter.  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 improve your looks 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!

Blessings!

Jennifer

 

The Truth About No Pain No Gain

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Today I’m tackling a great weight loss question someone asked me on Facebook. I usually answer questions on the spot if they can be answered in one to two sentences. But some inspire articles! Today I’m answering a question about pain versus gain and what is appropriate for weight loss.

Scott asked:

Let’s say you run a mile and it’s a real workout. It’s painful. Let’s say you keep at (it) so that running a mile becomes easy. To continue to lose weight, can you do that by simply continuing to run one mile? Or do you need to up the ante to two miles? In other words, is exercise only beneficial when it hurts? They say “No pain. No gain.” is that real?

Can you hit a weight loss plateau?

Let’s use Scott’s example. In the beginning, running the mile is more challenging for the body. There are two reasons- you weigh more and it’s something new. At first your body uses a lot more energy. Over time your body will become lighter and more efficient at running a mile, and will burn less calories. This is when people typically see a “plateau” in their weight loss efforts.

So, to answer Scott’s question — if further weight loss is desired, adding another mile would be beneficial for continued weight loss. It would continue to challenge the body’s endurance.

No exercise should ever be painful!

There’s a difference between pain and stepping out of your comfort zone. You should never feel pain when you exercise! Pain is your body telling you to stop what you are doing and find out what’s wrong. It’s not uncommon to feel a twinge from time to time while exercising. However, after two weeks of repetitive pain while exercising, go see your doctor.

You’ve definitely over-trained if you experience muscle soreness for more than two to three days, poor sleep, or prolonged fatigue (being super sluggish the next day). If any of this occurs, reduce the intensity or amount of time you perform the activity.

Feeling sick to your stomach is over training as well and means you need to back off the throttle. If you actually throw up and a trainer tells you that’s normal, I suggest you find a new trainer. For the average exerciser, pushing yourself to the point of puking is not only dangerous, it’s unnecessary!

Cross training is key!

Unless your goal is to be a marathon runner, adding more and more time to your exercise routine is probably unrealistic. The best way to keep the body “on it’s toes” is to cross train. Adding interval workouts two days — but no more than three days per week to your routine — will challenge the body without over training. The other days should be used for more “steady” or moderate workouts to allow recovery time. Too much over training can actually slow down your metabolism!

Burn more calories!

Change the activity to burn more calories — for example, run two days a week, then add a swim or  spin class. Cross training also prevents injury by avoiding too much repetitive motion from a single activity. Another great way to cross train is with lifestyle activity such as outdoor sports or chores that require physical exertion.

If walking is your thing, cross train by adding hills or stairs to your routine.

Slow and steady wins the race!

Any exercise routine that is safe for your body and performed consistently is beneficial. It helps build cardiovascular and muscular endurance as well as a steady weekly burn of calories. You are better off doing a twenty minute routine most days of the week than a one hour “hard core” workout sporadically.

As you get more fit, you will want to challenge your body in a safe and fun way! Remember, this is about maintaining your health and weight loss for life. Adjustments are normal.

Please let me know if you have a question about your routine, or a comment you would like to share. I love to hear from you!

Blessings to you and yours!

Jennifer

Celebrate This Fourth of July Without The Extra Calories!

 

This year my dog (Dillon) and I will be marching in our local parade on the Fourth of July. I am super excited to be part of the celebration honoring the birth of our country and the people who fought for our freedom.

I do have a confession to make!

There’s another personal reason I agreed to do it. I wanted the exercise! What a fun way to get my workout in for the morning. It’s always great to find fun ways of exercising so it never feels like a chore.

One of my tricks to weight management without dieting is to get exercise on days I will be indulging.  I don’t use this method only on the Fourth of July — I practice this principle all summer long! For more tips on how to lose weight while enjoying your summer, read Tips for Your Summer Weight Loss Plan.

It is totally possible for you to have fun and avoid the extra calories this year!

1) Exercise! If you are walking in your local parade, this is a great way to get exercise. Committing to an event will help keep you on track when you might be tempted to “blow off” exercise.

You don’t have to be in a parade to get exercise on the fourth! You and your family and/or group could walk or hike before all of the grilling starts. Try calling to set it up in advance. If it’s too tough to fit in — plan fun, active games. This will also prevent the mindless snacking that can occur while visiting.

2)  Go Light! Having a potluck? Bring the lighter version of your traditional dish. Something as simple as substituting regular mayonnaise with the light version can cut back significantly on calories! Google is great for helping you find the lighter fare without compromising taste. Ask other friends if they want to bring light dishes as well. If appropriate, why not make “cooking light” the theme?

Choose leaner meats for the barbecue. A Kielbasa sausage has 330 calories. That doesn’t include the bun! Substitute with a chicken sausage that has 170 calories.

3)  Make calorie conscious choices! Limit foods like chips and dip. Nine chips and two tablespoons of dip is usually a serving and can have 200 calories easy! Load up on fruits, veggies, and green salad. Take smaller “taste size” portions of the heavier dishes like potato salad. This allows you to keep from feeling deprived and stay on target with your weight loss/management goals.

Substitute sparkling water or plain iced tea for sweet tea, energy drinks, and soda. Wine and beer have a lot less calories than blended “umbrella” drinks. If you plan on drinking some of your calories, you may want to skip dessert or vice versa.

Make a plan before the party starts. For example if the tea is sweet, I”ll choose water.

4)  It’s only one day!  You have to really pig out to gain weight in one day. However, the fourth can set the tone for the rest of the week and even the summer. If you overdo it, get right back on your normal eating and exercise plan the following day!

These tips will help you have fun without gaining weight! If you have a great tip you want to share or have a question, please leave a comment below!

Have a super fun and safe Fourth of July!

Blessings to you and your family!

Jennifer