So, How Did Halloween Go?

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Hello all.  So, did you have a spooktacular Halloween?   Did you forego the candy for healthy treats or did you just sample a bit of candy?  Did you have party?  Or did you shut the lights out and spend the evening relaxing or at the gym?  I hope it was fun.  And healthy!

A friend came over to help me pass out treats to the various goblins, angels, faeries, and superheroes that came by.  I was thinking of dressing up as "Heidi," since I'd dressed like her for our Oktoberfest celebration just a couple weeks earlier, but opted instead for a t-shirt with a black kitty sticking his head out of a pumpkin.  Being a kitty fan, I was happy with my choice.  We watched The Great Pumpkin, Charlie Brown and Munsters Go Home.  Fun! 

Now, Thanksgiving's just around the corner.  Whoa!  This year is just flying by!  Hold on tight and enjoy the ride.  Take care. 

 

Getting Fitness Back

Hello again!  Today's post is for all of you who were enthusiastic about fitness for awhile, but then something happened.  You're not sure what exactly, but you started skipping workouts and snacking on unhealthy treats you hadn't had in months or years.  You also started gaining back the weight you were so determined to keep off.  I'm there, too.  

Yep, I'm a fitness coach. Coaches just don't do that, right?  Ah, I wish.  We also have our weaknesses.  Some can keep their old habits at bay better than others.  

Menopause is what interfered with my progress.  My appetite ballooned.  I started eating everything in sight, even though I kept telling myself it was not a good idea.  "What are you doing??!  You're a fitness professional, for Pete's sake!"  But that didn't seem to help much.  It seemed as if I had two minds--one that was directly connected to my mouth and out of control and the other that was rational and horrified at what was happening.  I started to find some of those 25 pounds I'd lost.  

Of course, even during this time off the tracks a bit, I have eaten healthy consistently.  I've just been snacking on too many treats and taking extra helpings.  My exercise has suffered too.  Although I've continued to walk and hike, I haven't done much weight training.  I'm not as energetic as I used to be.  I can't seem to get the motivation to do weight training.  I've put together a few different weight training programs to help boost my motivation, but they haven't been that successful.  It doesn't help that I've been injured during weight training over the years more than during cardio.  

But something happened over the past week that made me sit up and take notice.  Actually, I fell down and took notice.  I've had health issues since birth (courtesy of spina bifida), including problems with balance.  When I started working out on a regular basis, my balance was so much better.  I hardly ever fell.  When I tripped, I'd catch myself pretty easily.  That was such an improvement!  Well, in the last week, I've fallen twice.  Once on a walk and again over the weekend at a store.  When it happened on the walk, I was upset.  When it happened at the store, I was livid.  I smacked my nose and it bled quite heavily.  It didn't break, but could have.  

Enough already!  I'm healthy.  I'm strong.  But I can be healthier and stronger with more consistent exercise and better snacking choices.  It just took a nose dive for me to realize that my behavior wasn't acceptable any longer.  Never was.  Yes, menopause is still nagging me, but it's a natural part of my life and not a death sentence.  I'm determined now to stand up to it, realize what is happening to me and why I'm craving everything in sight, and refuse to cave in.  Sure, a treat is fine now and then and a day off from exercise is too, but I've renewed my commitment to consistently healthy choices, for life.  Please join me.

What has caused you to reduce or abandon your fitness routine?  Please share your story with me and what you plan to do to get back on track again.  I'd love to hear from you.  Leave a comment below or email me at iwrite41@yahoo.com.  Thanks!  Take care.

Navigating Halloween (and all the other occasions and holidays of "Candy Season")

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Hey there! Halloween is coming up fast.  Are you ready for it?  I call it the start of the "candy season" because it seems as if candy is everywhere from now until Easter.  For those of us with a sweet tooth, cravings, and weight loss goals, it can truly be a nightmare.  But it doesn't have to be.  Here are some tips on how to make Halloween healthy and fun.  

1.  Skip it altogether.  Plan a getaway for the night or make it into a long weekend.  However you spend your time, make it active and focused on health.  Go hiking, cycling, or swimming.  Work out in the hotel fitness room, volunteer to pick up trash on a hiking trail, run in a 5K, go for a walk.  Also, practice mindful eating--eating only when you're hungry.  Ask yourself, "Am I eating this brownie because I'm hungry or because it's there? "  Or, "Am I really hungry enough to eat everything in the fridge, or am I reacting to stress?"  Before you grab something to eat, stop, think, then put it back or grab a healthy alternative such as a piece of fruit or a serving of yogurt.  

2.  Give Out Healthy Alternatives:  If you decide to hand out snacks to trick or treaters, make them healthy.  Buy low fat or sugar free snacks instead of the usual less healthy offerings.  You can also hand out glo sticks and other small, relatively inexpensive items rather than food.  I think it would be awesome to hand out fresh fruit, but since some sick people decided to put razor blades and other nasty stuff in them before handing them out on Halloween, they aren't that popular with parents anymore.  All it takes is one jerk to spoil the fun (and healthy) aspects of Halloween for everyone. 

3.  Buy Only Candy You Don't Like:  For me, that would be anything with nuts in it as nuts bother my stomach.  I don't like hard candy either.  Pick whatever you don't like and bring it on home for the trick or treaters.  

4.  Don't Save Left-Over Candy:  Give any left-over candy to a local food bank, or donate it to an organization that sends care packages to sevice men and women.  

5.  Have a Healthy Party:  Throw a party and invite only people who are supportive of your goal to lose weight and live a healthy lifestyle.  Serve only healthy foods, and if you decide on a potluck, request that your guests bring healthified dishes as well.  Bob for those healthy apples, dance, have a "health/fitness/nutrition" costume contest to see who can come up with the most original one, play Halloween-themed charades and other games, and tell ghost stories. 

I'm sure you can come up with other fun and fit ideas.  Share them with me via email (iwrite41@yahoo.com) or in the comment section below.  Have a safe, fun Halloween!  Take care.

Labor Day Weekend Activities

Hey there.  Sorry it's taken me so long to get this post in.  Busy playing catch up after the holiday weekend.  The weekend was basically jam packed. 

First, we took our parrot to the vet, about a two-hour trip one way.  There isn't an avian vet in our neck of the woods.  She's healthy, yay!  We managed to make quick stops at Trader Joe's, Jamba Juice, and other favorite shops, taking turns staying with Hannah in the car.  Anybody a TJ's or Jamba Juice fan?  Any favorite products/flavors?  I like all sorts of stuff at TJ's, but specially the produce, breads, and pasta.  And, at Jamba Juice, I like Strawberries Wild and Razzmatazz, but decided to try something new on this trip--Aloha Pineapple (strawberries, bananas, and pineapple sherbet).  Tasty!  I'm glad I chose something different.

That night, we went to a football watch party.  We belong to a football club.  We get together at area restaurants and members' homes during football season to watch college games.  Good group.  Lots of fun.  Only trouble with this season is that most games will be at a Mexican restaurant and I don't eat Mexican food much.  I'm okay with home-made nachos now and then, but anything else just doesn't appeal to me or it's too spicy.  Hopefully someone will offer to host a game soon.  We're hoping to host later in the season ourselves.  We did last season and loved it.

We also went on a couple of hikes over the weekend:  A local nature park on Sunday and Zion National Park on Sunday.  Fun, fun!  Got a lot of steps in, plus burns calories big time.  It felt good to explore and get some fresh, although it was still quite warm.  By the end of each walk, I had started getting a headache.  Not good.  I'm SO looking forward to fall weather, so we can get some really good hikes in.  My husband wants to start bicycling again, too.  A couple years ago he road his bicycle across his home state of Nebraska, 500 miles a day for not quite a week.  He was awesome!  I drove the support vehicle.  It was so much fun!  Anyway, on the Zion hike, we saw a hummingbird, mountain goats, butterflies, blue jay, lizards, and various other wildlife.  No mountain lions, though.  Beautiful creatures, but I would not want to meet one face to face.  Yow!  We weren't in the back country, but still didn't see very many people.  We didn't head into Zion Canyon itself this time, but rather the East Rim Trail.  That explains it.  It would have been packed with people this time of year. 

After our Zion hike, we went to a pub for supper.  We were eating on the patio and they had their misters going.  Ahhhhhhh!  Felt so nice after the heat of the day's hike.  Then, it started raining on top of that.  We stayed put while others decided to move inside to finish their meals.  It was a refreshing light rain.  Had it started thundering, well, then I would have made a beeline inside.  But this was gentle.  I find a soft rain relaxing. 

My husband and I also played charades.  I've gotten so I love that game.  It's a great way to get exercise in little bursts to add to your total for the day.  Although it's usually a party game, we have a ball just trying to get each other to guess various words.  It's guaranteed to get you laughing, too, which is a bonus.

Did you stay active over the holiday weekend, or chill out?  Share, please.  As for this coming weekend, try something different.  Choose an activity that you've been wanting to try, or used to do but haven't in awhile.  Break the routine a bit--freshen it up.  Let me know how it goes.  Have fun! 

10,000 Steps a Day, Part 6: Safety and Considerations

Courtesy of Pixabay.com

With any activity, whether you're exercising around the house, at the gym, outside, or on the playing field, safety is number one.  Progressing too fast, overtraining, and not practicing good form during exercise will more often lead to  injury than a healthier, fitter, stronger, faster body.

Safety

• If you experience chest pain, dizziness, or shortness of breath, stop exercising and seek medical attention immediately.
• Avoid increasing steps by more than 500 per day.  That's about a quarter mile.
• If you push too hard, you may suffer an injury that could sideline you for months.  Avoid it.
• Stay well-hydrated when exercising.  Bring water with you.
• Follow all facility and traffic rules.
• If walking outside, consult the weather forecast and dress accordingly.
• If you are going to walk alone, make sure you tell a family member or friend your route and how long you plan to be gone.
• Bring pepper spray or other forms of protection.
• Walk in a safe area.
• Be aware of your surroundings, changes in walking surfaces, and people and animals around you,
• Bring your phone and maybe even a whistle to call for help if needed.
• If walking in your neighborhood or around town, wear bright/reflective clothing so you are more easily seen by motorists.

Considerations

• It takes several months for a new habit to become routine.  Don't get discouraged.  If you have an off day, get back out there the next day and try again.
• Wear your pedometer on your pant waistband above the hip, so it can monitor leg movement more accurately.
• There are many pedometers on the market.  Price and functions vary.  Some are basic, only tracking steps, while others track calories, distance, aerobic steps, regular steps and more.  Choose one that is easy to use, has good customer and industry ratings, and provides the functions that you prefer.  

I hope you enjoyed this blog series and found it helpful.  As always, I welcome feedback.  Please let me know what you think of this series.  If you have an idea of another fitness/nutrition-related series you'd like to see covered here, let me know.  I'll definitely consider it.  Take care.  Happy walking!

10,000 Step a Day, Part 5: Ways to Increase Your Steps

Courtesy of Pixabay.com

Ways to Increase Your Steps

There are many ways you can increase the number of steps you take each day.  We've become a more sedentary society since technology came along.  It's time to get up and move, any way you can.  

• When you're at home, place your phone where you can  hear it if it rings, but it's not right with you.  
• Walk your dog
• Use the stairs instead of the elevator
• Park your car at the far end of the parking lot when you go out and about to shop, attend community events, go to appointments, go to the gym, and the like
• Walk to visit neighbors, shop, and run errands, if possible
• Go for a walk in a park, around the neighborhood, or at a nearby nature trail with your family and friends
• Lose the remote control--get up to change TV channels
• Go for a run or jog
• Take a 10-minute walk after each meal
• Walk or pace while talking on the phone
• Set a timer for 30 minutes throughout the day to remind yourself to get up for a walking break
• Walk in place at your desk every hour
• Play with your cats--walk around the house with a laser.  Most cats love this
• Play active games such as Charades, Musical Chairs, Tag, and Simon Says
• Play volleyball, football, tennis, or frisbee at gatherings with friends and family in addition to sitting and chatting.
• Have a treasure hunt
• Plan active vacations--hiking, volunteering, walking tours, walking/running a 5K for charity, or walking across your city, county, or state (some of these take some time to work up to--don't push yourself too hard, but also don't limit yourself.  Working toward an ambitious goal is an awesome idea.)

What did I miss?  Do you have other ways you fit in steps throughout the day?  Please share them with me here in the comments below, or email me at iwrite41@yahoo.com with "10,000 Steps," in the Subject line.   Thanks.  Have a great day!

10,000 Step a Day, Part 4: Tracking and Adding Steps

Courtesy of Pixaday.com

Tracking and Adding Steps

To get up to 10,000 steps per day takes time, and tracking, but you can do it.  Take that time and build on the foundation you've laid, for health.  

Tracking::

• Put your pedometer on when you get up in the morning and take it off when you go to bed at night to track each day's steps.
• Log your steps daily to monitor your progress.

Adding:

• Once you've completed the first two weeks walking with the pedometer just to see how many steps you normally take to find your baseline, it's time to set a new goal to challenge yourself.  For two more weeks set a goal of walking the same amount of steps each day that you walked on your highest step day from the previous two weeks.
• Keep adding about 500 steps to your daily total per two-week periods until you reach 10,000 per day.  For example, if you walked 1500 steps daily for two weeks, try bumping up the daily total to 2000 steps for the next two weeks, 2500 for the following two weeks, and so on.

Next Up....Ways to Add Steps 

10,000 Steps a Day, Part 3: Getting Started

Getting Started

Okay, so you want to start a walking program with a goal of 10,000 steps daily.  First, though, there are some things you need to do to get yourself off on the right foot.

• As with any new exercise, talk to your doctor first, especially if you are over 40 years old, have been sedentary for a long period of time, or have a chronic health condition.
• Get a pedometer and log your steps daily for a couple weeks.  Don't try to increase your steps at this point.  Just see where you are as far as steps go by engaging in your normal, everyday routine.
• Wear comfortable clothing.  Fancy workout garb is not required.  Comfy t-shirts, sweats, and shorts will work just fine.
• Start slow and build up your steps as you gain endurance and strength to avoid injury.  Take your time.  Exercise smart. 
• Wear supportive, sturdy walking shoes.

Next Up....Tracking and Adding Your Steps

10,000 Steps a Day, Part 2: Benefits and Effectiveness

Benefits and Effectiveness

Benefits:

• Boosted circulation
• Sharper mind
• Better sleep
• Reduced stress
• Lower blood pressure
• Lower body fat
• Reduced heart attack risk
• Reduced dementia risk

These benefits can lead to others, including getting along better with family, friends and coworkers, performing better on the job, and fewer injuries and illnesses.

Effectiveness:

Walking 10,000 steps daily helps you meet physical activity guidelines, but it doesn't guarantee that you will meet them and see health benefits as a result.  Good health is based on many factors besides exercise, including genetics, environment, nutrition, attitude, tobacco and drug avoidance, alcohol limitation, and good sleep habits.

Up Next...Getting Started

10,000 Steps a Day: What's It All About? Part 1

Hi!  You've heard that you should get 10,000 steps in each day.  Why that magic number?  What are the benefits?  What's it all about?  I'll be answering these questions in the next few blog posts.  Here were go!

In 1996, the Surgeon General reported that Americans were not active enough.  He recommended that we increase exercise by 30 minutes daily and do it at a moderate pace (you start to sweat and feel as if you're getting a workout, but you can still carry on a normal conversation) to benefit our health.  But what if you don't have 30 minutes to spend at the gym or engaged in physical activity all in one shot?  That's where the 10,000 steps come in.  You get the equivalent of that recommended exercise by making it a point to take extra steps throughout the day.  

Where Does That Number Come From?

To get to this magic number of 10,000 steps, several factors are taken into consideration.  Stride length, for one.  The average person's stride is about 2-1/2 feet long.  Another factor is distance.  To walk a mile at this stride length, a person would have to take about 2000 steps.  So, walking 5 miles daily will result in taking about 10,000 steps.  You'll burn about 100 calories per mile of walking at a normal pace, so walking 5 miles daily will help you burn 500 calories.  It takes burning 3,500 calories to lose one pound, so at this walking pace you may be able to lose one pound per week.  The healthy rate for weight loss is one to two pounds per week.

Up Next Benefits and Effectiveness of walking 10,000 steps.

Exercise Groups

Are you tired of doing the same cardio exercises at the gym?  Do you end up exercising alone most of the time?  Make some changes to perk up your workout and make it fun and challenging again.  

Exercise groups of all kinds can help energize your workout.  Form a walking group with friends, family, coworkers and/or fellow gym patrons to add variety to your cardio workout.  You may also band together with others who have something else in common with you, such as diabetes or pregnancy.  Walk in parks, around the neighborhood, at the mall, or any other suitable spot.  Change the route or intensity or both to add challenge as members get stronger.  For example, walk farther, walk faster, introduce hills, or maybe even plan day- or weekend-hikes in the nearby countryside or mountains.  You could also team up to walk a 5K or American Cancer Society Relay for Life event together.  You can also swim, do water aerobics, cycle, or play tennis or racquetball.  You can get together for weight training sessions, too, as well.  The options are wide open. 

It might be helpful to invite people at about the same fitness level, but getting together with individuals of all ability levels is possible too.  It just might challenge those who are not as advanced to push harder.  Don't overdo it, though.  If you find yourself in a a group that seems to be too advanced (or not advanced enough), consider putting together your own group with others who are a better match. 

Always make sure you exercise in a safe place, follow all rules and reguations, stay hydrated, use sunscreen if you work out outside--and have fun!  

Where Has August Gone?

Hello everyone.  I can't believe August is almost over and Labor Day is just around the corner.  Wow!  Along with working (getting my latest Fun Fitness newsletter out, online coaching, writing health and fitness articles, and providing support services for another fitness business), I have been volunteering at local animal shelters, going to BBQs and other gatherings, going for walks, doing chores, going on errands, and taking care of other business of life with my husband, Jim.  
Summer is such a busy time.  Sometimes too busy.  We've enjoyed all the hubbub for the most part, but we have come to the realization that we can't do it all.  That's an important thing to do, too.  Yes, it's great to volunteer, and we'll keep doing so.  And it's fun to get together with friends.  We'll keep doing that, too.  But we're starting to pick and choose, so we can relax and do some things that we've been missing out on this summer.  
Jim wants to go cycling more often, and I want to spend more time with our furry family.  We have six cats and a bird who are such a joy.  We do spend time with them, of course, but I want to increase it.  Well, Jim does too.  Helping out at shelters is rewarding and very important to us, but our babies at home need us, too.  They are so loving and caring and patient with us. We need to give more to them.  
Cats are pretty independent, but not as much as some people think.  Three of our cats are huggers.  They love to hug and cuddle with us.  Up until recently, I have let them into the office with me while I work.  They are mostly fine.  They just want to sit with me, not play.  But I've been working on a new project for one of my jobs and, while I've been getting used to it, I haven't let the cats into the office.  They miss me and I miss them. I can see the confusion in their faces. I check on them now and then throughout the day, but it's not the same.
The point of this post is that, no matter how much you enjoy your busy life, you need to take a step back and ask yourself if you'd enjoy a less busy life better.  Would it be healthier?   Are you missing out on more important moments and pastimes at home by stuffing your schedule full of those things you think you want--out there?  
Being busy is good, to a point.  It also can be stressful, tough on your mind and body.  That can lead to illness and injury.  Give yourself a break.  Tone things down a bit.  
Balance is key.  Pick the things you love to do most and continue, but weed out the stuff that doesn't satisfy you as much anymore.  Replace those less satisfying outings and projects with quiet times at home, reading a book for fun, playing with your kids and/or pets, getting together with one special friend for a chat instead of 20, or going away for a long-overdo weekend in the mountains or to the beach--somewhere relaxing.

Take care.  Have a great weekend.  Find time for you!

x

One of My Favorite Exercises

I'd like to share with you one of my favorite total body exercises.  It works the shoulders, chest, back, arms, legs, butt, and abs.  Whew!  This is a stabilization exercise which improves your posture by challenging the body's stabilization ability.  Stabilization exercises are ideal for beginners, but veteran fitness enthusiasts should include them in their workouts now and then as well.
1.  First off, position a stability ball against the wall even with your lower back.  

2.  Stand with your feet wide, toes pointed out.

3.  Hold a dumbbell in each hand at your sides. 

4.  Perform a squat, with your upper and lower legs at 90-degree angles.

5.  Perform a lateral raise, with your arms raised to about shoulder height out at your sides, into a "T" formation, then lower your arms back down to your sides.

6.  Rise out of the squat.

7.  Repeat for the desired repetitions.
For a more complete workout that will also make your legs burn even more, add two more movement combos, as follows:

8.  Position your feet shoulder-width apart.

9.  Perform a squat to 90 degrees and hold.

10.  Perform a 45-degree shoulder raise--kind of like a "Y" formation--to about shoulder level, then lower your arms back down to your sides.

11.  Rise from the squat.

12.  Repeat for the desired number of repetitions.

Then:

13.  Put your legs and feet together, feet pointing straight ahead.

14.  Perform a squat to 90 degrees and hold.

15.  Perform a front shoulder raise to about shoulder level, then lower your arms back down to your sides.

16.  Repeat for the desired number of repetitions.

Notes:

• Beginners should choose a light weight to start and perform 1 to 3 sets of 12 to 25 repetitions 

• Use a moderate tempo.  Don't rush it.  

• If the weight is too heavy, switch to a lighter one.  

• If you can easily perform the exercise repetitions, increase the weight.  

• Always use proper form.

• Avoid leaning against the ball.  Use it only as a guide.

• Keep your back straight.  Avoid arching.

There!  You're done!  How does it feel?  Let me know.  I'd love to hear from you.  Comment below or send me an email at iwrite41@yahoo.com
Check out my website www.makingfitnessfun.com for more information on exercise and nutrition, and more about me, my fitness philosophy, and my background in fitness.  There's lots of stuff on there, so feel free to explore the site.  You can subscribe to my free Fitness Fun newsletter from the home page, as well.  Hope to hear from you soon.  Take care.

Fun Weekend

Happy Monday, All.  I hope you had a fun, active weekend.  My husband and I hosted a summer celebration party.  Oh my goodness, so much food!  But we did our best to make healthy dishes.  We used turkey instead of beef in some casseroles and other favorites.  We also had sugar-free, fat-free, and gluten-free offerings.  We usually eat healthy and we're finding that more and more of our friends are, too.  It's a good idea when planning a party to take this into consideration, including food allergies and special diets.  You don't have to make everything gluten-free or sugar-free, but make an effort to provide a couple different choices for those on special diets. They'll appreciate it.  We burned off some of the calories with two rousing rounds of Charades.  Lots of laughs and great memories. What is your favorite healthy dish to serve at a get-together?  Share with me via the comments here or via email (iwrite41@yahoo.com). Wishing you happiness and health.

Positive Self-Talk

Self-talk consists of the thoughts that constantly go through your head.  You may not even realize it's happening.

Positive self-talk involves happy, encouraging, upbeat thoughts.  You realize that bad things may happen, but they won't last.  You have a positive outlook.  You don't blame yourself for bad things happening.

Examples:

• "Life is good."

• "I gained a pound but I'll burn it off, and then some, hiking tomorrow."

• "I love to exercise...it energizes me."

• "The weather caused me to skip my walk today, but I'll be back out there tomorrow!"

Negative self-talk is the opposite, and it can hijack your motivation, energy, and self-esteem.

Examples:

• "I'm losing weight now, but it won't last."

• "I'm always messing up.  I have no willpower."

• "I knew I wouldn't be able to keep up with my exercise routine."

• "I gained another 2 pounds!  It's the weather's fault.  I can't exercise in the rain!"

Practice changing your thoughts.  When you notice a negative thought coming into your head, ambush it and replace it with a positive one.  Over time  you'll find that you'll be thinking happier, healthier thoughts, and your actions will follow.  It doesn't mean that you'll always be happy and everything will go your way.  Positive self-talk means that you will have a more positive attitude about life and deal more healthily with the good and bad stuff that comes along throughout your life.

Don't get discouraged if you don't immediately feel awesome and energetic when you first start practicing.  It'll take time.  But work on it every day and you'll notice those positive changes coming through bit by bit, until it becomes a habit.

Let me know how it goes.  Email me at iwrite41@yahoo.com or post a message in the comment space below.  Wishing you happy thoughts!

Beware of Dogs

There is little that scares me more on a walk than coming across a loose dog.  The dog may be perfectly friendly toward family and friends, but to a stranger he could be trouble.  I have not gotten bit or attacked yet, but I have been chased, sniffed, and barked and growled at.  My beef is with the owners.  Why is their dog running loose?  Because of the possibility of encountering loose dogs, I never walk alone, and when I walk with my husband or a friend, I always bring spray, in case a dog becomes aggressive.

I know people who think confining dogs is cruel.  They think dogs should be able to run free.  I beg to differ.  A loose dog could get hit by a car, bite your neighbor, knock down a child or an adult who is short or has balance issues, relieve himself on the sidewalk or in someone's yard, get into garbage cans, get into a fight with another dog, and so on.  For these reasons and more, dogs should not be left to run free.  If you don't have enough room in the house for your dog to play, or a secure place outside for him to do so, you need to rethink owning a dog.  He shouldn't be cooped up, but he should also never be a menace to others.

My husband and I live near a park.  We love walking there.  But recently we've seen an increase in the number of loose dogs playing and walking with their owners around the park.  The hair stands up on the back of my neck whenever I see a loose dog there.  A sign is posted at the entrance stating the rules of the park, including keeping dogs leashed at all times.  Still, the dogs run free.  We have not experienced aggression from any of the dogs as yet, so we haven't reported them, but others have.  Animal control is closed by the time these people bring out their dogs, though, so there isn't much they can do unless a dog bites someone.

So, we have had to go on our walks either very early in the morning or late in the evening.  And we still see some loose dogs even then.  We've also gone to a different park a couple times.  But the last time we were there, it was crawling with dogs--all leashed, though, at least.  Even so, there was an attack.  A pit bull, tied to a tree, attacked a tiny dog that crossed his path.  The little dog's owners didn't see the pit bull when they ventured onto the grassy area near the tree.  The pit bull pounced and grabbed the little dog in its mouth.  Well, all heck broke loose.  Crying, screaming, barking, screeching, people trying to get the big dog away from the little dog....it was nuts.  I felt so bad for the little dog and her owners.  I kept my distance, but my husband ventured closer. 

These two dogs were leashed!  What would have happened had they not been?  The little dog didn't get hurt from what I heard, but it could have.

My message to dog owners is:  Keep control of your dog at all times, and keep an eye on him at all times--in public and at home.  He's your responsibility, and you should honor that responsibility.  Parks are there for everyone to enjoy, and we all should be able to do so without fear of being bit or knocked down.

My message to exercisers is:  When you're exercising outside, always bring  a cell phone, dog spray/Mace, and a buddy.  Keep a look out for loose dogs if you walk your dog (leashed, of course) around the neighborhood.  If you see a loose dog and know whose dog it is, let the owner know that you would appreciate the dog being leashed or otherwise secured in their yard since you walk around the neighborhood.  If you are attacked/bit, scream your head off to let others around you know that you're in trouble.  Seek medical attention as soon as possible.  Always be aware of your surroundings and try not to get yourself backed into a corner.  Talk to your local animal control officers about what you can do if confronted by an aggressive dog, and the laws pertaining to dogs in your area.  

Good luck!  Wishing you happy and safe walking!

Bringing Fitness to Your Community

Do you love fitness?  Do you wish there were more opportunities for fitness in your community?  Take action to help make your community more fit and fitness-friendly.

1.  Start a running/walking/biking club.

• Decide on dues and other business.

• Post announcements on Facebook, Twitter, and community bulletin boards (both online and locally).

• Start a fitness group on Meetups.com.

• Ask neighbors, work associates, friends, and family if they are interested in joining up, and if they know anyone else who would be interested in your club.

• Plan routes and schedule club outing dates.

• Plan road trips and other special activities such as club picnics and charity events.

2.  Hold a workshop on fitness.

• If you are a fitness expert, try your hand at developing a workshop on fitness, including an overview, benefits, types, safety, clothing, equipment, and so on, to educate the public.
• Scout around for possible event locations, such as a community college, recreation center, or church hall.

3.  Write a fitness column.

• Do you have a flair for writing?  Show your talent and spread the word about the wonders of fitness at the same time.  Contact the editors of your local newspapers (both daily and weekly) to see if you could write a fitness column for their publications.  It could include fun fitness facts, favorite hiking or biking trails, state and local park information, and accounts of personal experience that are informative and entertaining.

4.  Encourage local businesses to sponsor fitness events.

Here are some ideas to get you started:

• Marathons
• 5Ks
• Golf tournaments
• Century bicycle rides
• Ironman competitions

5.  Encourage local officials to back projects that promote fitness.

• Bike/walking paths
• Recreation areas
• Recreation centers
• Ball fields
• Skateboard parks
• Adapted sports facilities and programs

Do you have any other ideas for how to bring fitness to your community?  Please share your thoughts.  Either email me or post in the comment section below.  I'd love to hear from you!

Welcome to My Blog

Hello!  Welcome to my blog.  Here, I'll cover fitness and nutrition topics of all kinds.  I'll include how-to's, recipes, tips, answers to questions, and more.  I'll also use this space to make special announcements.This is one of three blogs that I write.  The others are my Tumblr blog, which is geared more toward students, and my Sharecare blog which is geared more toward seniors and those who are new to fitness.  Here on this one, though, you'll find a wide range of topics for all ages and fitness levels.  This will be my Mulligan Stew blog.  :-)  Sometimes the blogs will overlap, but I intend to keep them uniquely different.I welcome feedback and input on posts.  It you have a topic you would like me to cover here, please send me an e-mail with Blog Topic in the subject line, or in the comment section below.  Any questions, contact me anytime.  Enjoy!