Workout for the week 05/19

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.

Lunges with a step up - Find a step or stairs and place one foot on it. Slowly lower your body until your thigh is approximately at a 90 degree angle.  Don't let your knee extend over you toe.  The higher the step up the greater the workout. For a much more difficult workout lunge forward as shown in the picture, then place your back foot on the step and lunge forward.  Between each lunge walk for 4 minutes.  Your dog should be sitting close to you.

Push ups with a leg lift– Have your dog “sit” beside you, or underneath you. Gently lower your chest to the object using the 3 count, then raise yourself using the 3 count. While you are in the “up” position raise one leg as high as you comfortably can. Complete your 4-minute walk and complete another set raising the other leg.

Roman Twists Sit and the ground and raise your legs and find your point of balance.  You can hold the leash and twist from side to side as shown, or simply twist from side to side. Your dog should be laying beside you. Do as many as you can.

Walk for 3-5 minutes as a cool down and you’re done!! But feel free to challenge yourself and repeat the workout. Try to perform the workout at least 3 times during the week.

Mary Manka, owner

Push Ups n PawS, LLC

Workout for the week

As a reminder, perform each exercise for 15-20 seconds, approximately 15-20 repetitions. 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” and “watch me’s.” Between each exercise walk at varying speed for 2 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 bring 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 off and place it near the water so you can refresh your memory of the exercises.

This routine should take you approximately 35-40 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.
 

Toe-in calf raises – Have you dog “sit” either in front or beside you. Have your treat ready and ask them to “watch me.” Point your toes in, and raise up onto the balls of your feet.

Toe-out calf raises – Have your dog “sit” in front of you. Have your treats ready and ask them to “watch me.” Stand with your feet shoulder-width apart, point your toes out, and lower yourself to a squat position. Raise onto the balls of your feet.

Wall squat - have your dog "sit" or "down" close to you.  This way you correct them if necessary.  Put you back against a sturdy wall and slide down until your in a position as if your sitting in a chair.  Hold this position as long as you can - as least for 20-30 seconds. 

Toe touch – Have your dog “sit” or “down” in front of you. Depending on your dogs reliability, you may want to be closer, or release the leash. You don’t want to get pulled over!! This is a surprisingly difficult exercise, but a great one for total leg strength.  Bending forward and keeping your back as straight as you can, reach down and touch near your toes. Complete 10 – 12 reps raising your right leg, complete your 2 minute walk, then complete 10 – 12 reps raising your left leg.

Repeat the entire workout 2 times.  After the second workout cool down for 3-5 minutes, stretch and you're done!!

Mary Manka

Push Ups n PawS, LLC

Workout for the week

Hopefully everyone has been exercising with their dogs, and both you and your pup are getting used to the exercises and commands.

As a reminder, perform each exercise for 15-20 seconds, approximately 15-20 repetitions. 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” and “watch me’s.” Between each exercise walk at varying speed for 2 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 bring 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 off and place it near the water so you can refresh your memory of the exercises.

This routine should take you approximately 35-40 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.
 

Push ups with a leg lift– Have your dog “sit” beside you, or underneath you. Gently lower your chest to the object using the 3 count, then raise yourself using the 3 count. While you are in the “up” position raise one leg as high as you comfortably can. Complete your 2-minute walk and complete another set raising the other leg.

Bicycles - Lay on the ground and have your dog sit or lay beside you. Rest your hands behind your head and raise your legs off the ground.  Bring your knee and opposite elbow together then touch the other side.
 

Lunge - Have your dog sit or down.  If they are fairly reliable in their "stay" have them on a longer leash.  If they are still learning stay, have them close to you so you can correct if necessary.  Step either forward or backward with one leg.  Stepping back is a little easier on the knees.  Slower lower your body until your front knee is bent at a 90 degree angle. Be sure your knee does not go forward of your toes.  Complete 12-15 lunges on one leg, walk for 2 minutes, then complete 12-15 lunges on the other leg. 
 

 
 
Arm raises - Have your dog sit or down close to you.  Slowly raise your arms to shoulder height.  For added difficulty use light weights.  Raise your arms 25-30 times. 
 

Complete 3 sets of each excercise. Then walk for 3-5 minutes as a cool down and you’re done!! 

Getting Ready for Summer

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!!



Mary Manka

Owner, Push Ups n PawS, LLC

Workout for the week

This weeks routine will  focus on your core(torso area) and legs. A strong core is the foundation to total body strength and good posture, and strengthening your hamstrings can help ease back pain.


Your pup will be working on their loose leash walking and either their “sit” or “down” stays. By now they should really be getting the hang of staying while you are doing some funny looking moves. They should be staying in the “stay” position for about a minute, which give you ample time to perform the exercises. This routine should take around 45 minutes and you should complete it 3 or 4 times a week. These exercises don’t require any special equipment, and although pictured outside they can also be performed inside.

Between each exercise walk at a varying speed for 2 minutes. Try to increase the speed at which you are walking, and increase the number of faster-paced walks. Be sure to keep your posture erect, and tighten your tummy muscles as you walk. 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. If you’re inside walk around furniture or use small cones. 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.

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.

 Bird-dogs –Have your dog “down” either in front or to your side. If they won’t “stay” reliably, keep a close grip on the lead. Start on all fours with your knee under your hip, and arm under shoulder. Relax your belly as you take a deep breath and let your belly distend, but keep your back straight. Slowly exhale and raise arm and opposite leg. Tighten your tummy muscles as much as you can, and hold for several seconds. Slowly inhale as you lower your arm and leg. Complete 10-12 reps, walk for 2 minutes, then repeat raising other arm and opposite leg.

 

Toe touch – Have your dog “sit” or “down” in front of you. Depending on your dogs’ reliability, you may want to be closer, or release the leash. You don’t want to get pulled over!! This is a surprisingly difficult exercise, but a great one for total leg strength. At first you will hate this exercise, but in a few weeks as your legs strengthen you’ll love it! And you’ll really love it when you take a misstep and your leg instantly balances. In the beginning you may want to use a solid object such as the back of your couch or a countertop for balance, or not raise your leg so high. As your strength and balance improve don’t use anything for support. Slowly hinge forward at your waist, reach down and touch near your toes. Keep your back as straight as you can, and lift your back leg as high as comfortable. Complete 10 – 12 reps raising your right leg, complete your 2 minute walk, then complete 10 – 12 reps raising your left leg.

 

Bicycles – Have your dog “down” beside you. Lay on your back, then raise your torso and legs. Touch opposite knee and elbow. This is a killer at first, but it’s one of the best overall abdominal exercises. Complete as many as you can.

 

Plank with a leg lift. Have your dog “sit” or “down” close to you. You can either keep your arms straight, or rest on your elbows. Keeping your body as straight as possible, lift one leg as high as you comfortably can 12-15 times. Complete your 2 minute walk, then do same with you other leg. Remember to keep your tummy and bun muscles pulled in as tight as you can.

 

Walk for 3-5 minutes as a cool down and you’re done!! But feel free to challenge yourself and repeat the workout. Try to perform the workout at least 3 times during the week.

Time to grab the leash and get the lead out!!
Mary Manka

Owner, Push Ups n PawS, LLC

 

Basic exercises

Here is a workout that includes some basic exercises with some basic obedience commands.

Try to perform each exercise for 15-20 seconds, approximately 15-20 repetitions. 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” and “watch me’s.” Between each exercise walk at varying speed for 2 minutes. Remember to 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.


This routine should take you approximately 35-40 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.

Squats – have your dog sit either in front or beside you. I find if you’re just starting it’s easier to have them sit in front in case you need to correct them. Have your treat ready and ask them to “watch me.” Stand with your feet shoulder-width apart. Slowly lower your body, and push the hips back using the 3 count. Your weight should be centered over your heels or mid-foot. Don’t let your knees go forward over your toes.

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. 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, table, or use the back of a bench or chair 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.

Push ups – If it’s been awhile since you’ve done a push-up, find a railing or something a little higher. To challenge yourself find a lower object. Have your dog “sit” beside you, or underneath you. Gently lower your chest to the object using the 3 count, then raise yourself using the 3 count

Toe-in calf raises – Have you dog “sit” either in front or beside you. Have your treat ready and ask them to “watch me.” Point your toes in, and raise up onto the balls of your feet.

Toe-out calf raises – Have your dog “sit” in front of you. Have your treats ready and ask them to “watch me.” Stand with your feet shoulder-width apart, point your toes out, and lower yourself to a squat position. Raise onto the balls of your feet.

Seated sit-ups – Find a ledge or a bench. Have your dog “sit” or “down” in front of you. Place your hands behind your head. Gently pull your stomach muscles in as tight as you can, keep your back straight, and move your upper body forward.

Walk for 3-5 minutes as a cool down and you’re done!! But feel free to challenge yourself and repeat the workout. Try to perform the workout at least 3 times during the week.

Don’t worry about perfect obedience. The goal should be that your dog sits, downs, or stands quietly close to you while you perform the exercise. It’s only natural that your dog may want to look at distractions and in my program this is OK, as long as they remain close to you. I have found that some dog breeds or personalities find it difficult to sit or down during the exercise components. Again, this is OK!! As long as your dog remains close to you, in the long run it makes no difference if they are sitting or standing. Realistically, most people want to be able to take their dog with them to various new places, and have them to remain close with no pulling. Remember, it’s all about having fun!! Your dog will catch on quickly, just give them a little time and practice.

Time to grab the leash and get the lead out!!

Mary Manka

Owner, Push Ups n PawS, LLC

Getting Started

Before beginning any exercise program you should ask yourself several questions concerning your health:


• Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
• Do you feel pain in your chest when you do physical activity?
• In the past month, have you had chest pain when you were not doing physical activity?
• Do you lose your balance because of dizziness or do you ever lose consciousness?
• Do you have a bone or joint problem that could be made worse by a change in you physical activity?
• Is your doctor currently prescribing drugs (water pills) for your blood pressure or heart condition?
• Do you know of any other reason why you should not do physical activity?

If you answered “Yes” to one or more of the questions talk with your doctor before you begin exercise. If you answered “No” you are probably fit enough to begin an exercise program. If you have any questions or concerns you should speak with your doctor prior to beginning any exercise program.

If you have any concerns that your dog is overweight, or has any medical concerns, talk with your veterinarian prior to beginning any exercise program for you pup.

You will need comfortable clothing and good tennis shoes. As you will probably be performing the exercises outside remember to dress for the weather, and layer your clothing. To layer for colder weather wear most recommended is three layers. The base layer next to your skin should be a tight fitting wicking material. Examples of these materials are polypropylene, silk, polyester, Thermax or Thinsulate. Don’t wear cotton as cotton will absorb moisture and trap it next to your skin. Next wear a slightly looser- fitting garment made of a material such as down, polyester, fleece, wool or newer synthetic/natural blends. These two layers serve to wick moisture away from you body, helping to warm and dry. The third layer or outer garment serves to block wind and let moisture escape. Choose a garment made of Gore-Tex, with ventilation zippers. For warmer weather choose garments made of the wicking materials described in base layers. This will move moisture away from your body and help keep you cool. Choose good tennis shoes!!! Remember, your feet are your foundation! While good tennis shoes can be expensive, a well-fitted shoe can help deter or alleviate feet problems.

For your dog you will need a flat collar, a 6’leash, possibly a 20’ leash (for more advanced movements and training), and a bag of small yummy treats. The treats should be approximately the size of the tips of your finger. Check for low calorie, natural treats or your dog may gain weight during training!!! Treats are easiest stored and given when placed in a small pouch on your waist. I wear a small inexpensive pack which I can also stash keys and my cell phone in. I’m not an advocate of choke, prong or electrical collars, and don’t recommend them for these training sessions. I rely much more on positive reinforcement theories and that during training you will be interacting with your dog, keeping them focused on you and thinking. Don’t forget water for both you and you dog! Even in winter when you think you’re cold you both need water during exercise.

Picking a site to exercise and train should be creative and fun. If you have the luxury, pick a beautiful spot you want to go to. I found a playground area to be like Christmas when it came to features I could use for exercise. The many features and fixtures offered endless possibilities for exercise and training on various levels. But, you can also set up a routine in your backyard or park with no playground. I’ll explain in later blogs how to set up an exercise course if you can’t make it to a park.
So, it's “time to grab the leash and get the lead out”



Mary Manka
Owner, PushUpsnPawS,LLC