Before I start with this weeks’ exercise routine I’d like to remind everyone about eating habits, and how they can impact your workout routines. For most people, no matter how much you exercise, if you’re not eating a healthy diet, you won’t lose weight, or get fit. Eating healthy doesn’t have to be expensive, complicated, or time consuming. In fact, I’ve found that eating healthy is often less expensive than eating fast food and vending machine snacks. For example the following are some average fruit n veggie costs:
1 Banana 20 cents 1 Orange 27 cents
1 Apple 50 cents Carrots 61 cents/cup
Broccoli $1.00/cup 1 Sweet potato 88 cents
1 Bell pepper 94 cents 1 Tomato $1.00
An easy way to get the recommended 5-7 serving of fruits and veggies is to place one cup serving sizes in zip lock baggies and take them to work, or place them in the fridge. Bag up fruits n veggies of a variety of colors, each color will hold different nutrients. Instead of snacking on junk food, snack on your fruits n veggies. You’ll stay full all day long, get your fruits n veggies, and at a fraction of the cost and calories of junk food. An excellent resource for dietary guidance is the United States Department of Agriculture MyPyramid.gov. Use this link http://www.mypyramid.gov/index.html
Try logging and tracking your diet for at least a week and I think you’ll find you may be consuming more calories than you think. By logging everything you eat and determining the caloric value you’ll find those hidden calories that have been sabotaging your efforts to lose weight.
All movements should be slow and measured, use a 3 count. Count to 3 on the “down” movement, and 3 on the “up” movement. While you are performing the exercises have your dog practicing their “sit,” “downs” or “watch me’s.” Between each exercise walk at a varying speed for 4 minutes. Try to increase the speed at which you are walking, and increase the number of faster-paced walks. Hold your leash in your right hand, and treat with your left. The goal is to treat when your dog is walking beside you on a loose leash. Make use of obstacles such as benches, tables or trees to walk around, the variety of pace and direction will help keep your dog focused on you. When you make a right circle speed up your pace a little so your dog will learn to speed their pace to stay beside you, and with left circle slow your pace.
Be sure to have water for both you and your dog. Take water breaks every 10-15 minutes. I find it easiest to set the dog’s water dish near a bench. I can then place my water bottle close, and we can both take a water break. You may want to print this article and place it near the water so you can refresh your memory of the exercises.
This routine should take you approximately 45 minutes to complete.
Start with a 5 minute warm-up, walk at your normal pace for several minutes, then at a faster pace. Your dog should be on a loose leash, walking beside you.
Wall squat – Have your dog “sit” either of front of you, or to side. This is a great exercise to practice your “watch-me’s” on. But not if your dog jumps or lunges for the treat. Simply sit as if you are sitting in a chair, with your back against a wall. The lower you sit, the more difficult this exercise is. For added difficulty you can tighten your stomach muscles or bun muscles as tight as you can.
Push-ups. . Have your dog “sit” beside you, or underneath you. If it’s been a while since you’ve done a push-up, use a higher object. To challenge yourself use a lower object. Gently lower your chest to the object using the 3 count, then raise yourself using the 3 count.
Arm circles – Have your dog “sit” either in front or beside you – again I find it easier to have them in front. Have your treats ready and ask them to “watch me.” Now complete your arm circles. Raise your arm to shoulder height, start with small circles, and work toward larger circles. Circle each arm forward and backward 15 – 20 times. Between each set walk for 2 minutes. So you’ll forward circle left arm, walk, forward circle right arm, walk, backward circle left arm, walk and backward circle right arm, walk.
Leg kickbacks – You’ll need to find a rail to help with your balance. Have your dog “sit” beside you. Raise your leg to the rear as high as you comfortably can and use the 3 count. Don’t allow your upper body to fall forward. Complete one leg, walk, then complete the other leg.
Stretch for a few minutes and you are done!!
Time to grab the leash and get the lead out!!
Owner, Push Ups n PawS, LLC