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Old 01-20-2008, 05:38 AM   #1
k9mania
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Arrow Health and Fitness Challenge

OK it is time to setup a group challenge so we can help
each other meet our health and fitness goals. It is very
good to see that everyone that wants to lose weight
that you must combine both exercise and diet.
Health is more that how much we weigh. It is a
combination of physical, mental, social, and spiritual
factors. The research shows that most people do better
if they have others to workout with or great social support.
All of us have the social support of our K9 companions
but there are some things we will do without them and
they cannot answer our questions or listen to us in the
same way the people going through the same situation
can do. So hopefully those participating in the challenge
will do better than people without the support of K9mania
members and their K9 companions. Just to let you know,
I coached at the junior high, high school, and college level.
I am a sport pschologist by academic training so I have a
pretty good background in this area.
We will end the challenge May 30.

First, everyone who wants to participate should PM me so
that I can send them a cheap pedometer to use. Also this
will give me the names for the eventual winner of a sculpture
of your dog and other prizes.

Second, everyone should come up with a few short term
goals with a goal for the end of the contest or beyond.
(i.e. to phase out starbucks lattes, eat fruit 3 times a
day-cut down on portions-long term-size??, do a 5K.)
You need to write these goals down and post them where
you can see them. You need to verbalize these goals to
someone. You can even post them so that your feet can
be held to the fire

Third, weight is not a good indication of one's weight
status according to the experts. Everyone should go to
the prevention website below and calculate your BMI
(Body Mass Index). Write it down.

http://www.prevention.com/cda/toolfi...nnel=fitne ss

Fourth, you need to keep a food intake and
exercise/activity journal. I know this sounds like
overkill but it also helps you know how you exercised
relative to what you eat. Many people do not understand
the relationship between what they eat and driink
and their ability to and stamina during exercise/activity.
Prevention has a whole health tracker that includes
journals. You can make your own or look up others.
I have put a few others up too.

http://www.prevention.com/cda/channe...channel=health
After you get to here: do a search on the website for healthtracker

http://www.bellaonline.com/subjects/7420.asp
http://www.freedownloadmanager.org/downloads/exercise_journal_software/

Fifth, mark off a one or two mile route. Walk or run it
(dependent on what you typically do or is your ultimate goal)
as quickly as you can and time yourself. This will help you guage your cardiovascular progress.


Sixth, you need to remember that you should drink 4 ounces
of liquid (water is best) every 15 minutes of exercise
even if you do not feel like it Remember if your dog
goes she/he needs water too.

Seventh, keep track of when your dog goes with you
and how you feel. Keep track of the weather during
outdoor exercise. If you workout on equipment like
treadmills trick yourself psychologically (i.e. set time
for 30 minutes so it goes down to zero or start at zero
and let it go up to 30). I always tell myself that it is OK
if a person beats me but not an inanimate object like a
hill, wind, weather.

Eighth, do a real assessment of your dog and your
fitness level. Do not take the we can do it and both not
enjoy the activity or be sore. Remember that if you are
in the snow your dog might need booties to keep the
snow balls between the toes. There are a number of sled
dog sites that sell them much cheaper than the stores.
You also need to dress in layers. When I lived in PA, Opie
and I hiked in weather down to 10 degrees with no wind.
But if the snow was to deep, then she did not go because
dogs have to hop in and out. So remember your age,
the dogs ages, and your physical and fitness level.

Ninth, do not go on any radical diet. Just cut down or
out fast food, refined carbohydrates, red meat, sweets,
starbucks lattes, etc. Cut down on portions. When you go
out, eat only 1/2 take the other 1/2 home if the portions
are large. Increase fruits and vegetables and fluid intake
if you know you do not drink enough water.

Tenth, many of you may not have access to weight
equipment. For women, it is critical that you do some
sort of lifting or work that creates friction and pounding
on your structure to help against loss of bone density.

Well this is probably enough for now. If you have people
you know near you that want to do this too, have them
join the forum. You have been doing a good job of
discussing what you have been doing and weight loss.
I am thinking that this challenge should help everyone
become more healthy in that better diet and increased
cardiovascular function will make you more capable of
doing everyday activities and increase stamina. Everyone
needs a buddy. You have lots of K9 and human buddies
here. Use them to your benefit and help them in their
quest. Good luck - have fun-be creative.
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Old 01-20-2008, 05:23 PM   #2
CerbiesMom
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Like I just Pm's K9, I've set the wedding date for this october, and I want to be super fit and firm for the wedding. I did my bmi, it's 23.49. Not bad. But I want to do better. Good luck to everyone that does this!
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Old 01-20-2008, 05:57 PM   #3
molliesmum
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Going right now to pm k9. Cheers k9.
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Old 01-20-2008, 06:37 PM   #4
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I pm'ed K9 earlier today. My BMI is a bit higher than I imagined . Neka is just in this to support me, and to visit the other dog's in the neighborhood!

My goal is to drop 25 lbs by July 4th. Thats just one pound per week, but my overall goal is a bit more lofty and is planned over the next 22 months.

In the last 14 weeks I've lost 12 pounds, but two of them I had to loose more than once .... I was a backslider over the Christmas Holiday Season .... and the recent Ice storms and bad weather isn't helping either ....
- Michael -



Full of Life ... and Herself - Visit PATCHS' Website
Loving Friend & Faithful Companion - Visit NEKA's Memorial Website
My Little Buddy for 15+ Years - Visit CHIP's Memorial Website
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Old 01-20-2008, 08:43 PM   #5
2dogscrzy4ball
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Husband-Not good for diet!

My BMI is 26.52 ! I can cut back and excercise but my problem is when my husband gets home and when we get to sit down and eat it's about 7 or 8. Now I know better but how can I find the will power to turn my head? He loves meat, potatoes, pasta and sweets! I think I'll fix me some soup or grilled chickn breasts for this week and see how it goes. When I did WW and lost 20 lbs. I told him he was on his own for dinner and I wasn't cooking. He didn't protest but I felt guilty!
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Old 01-20-2008, 08:46 PM   #6
CerbiesMom
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ANd men can eat, and eat, and eat. I hate watching Danny eat all day, it kills me. He tries to hide it when it's something sweet or really fatty so I won't see and want some, gotta love him for trying
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Old 01-20-2008, 08:54 PM   #7
2dogscrzy4ball
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Originally Posted by CerbiesMom View Post
ANd men can eat, and eat, and eat. I hate watching Danny eat all day, it kills me. He tries to hide it when it's something sweet or really fatty so I won't see and want some, gotta love him for trying
Tell me about it. I'm 5'2 and Jeff's 6'3. He does enjoy his beer and has the beer belly to show for it. Men seem not to care too bad about their body image. I know he loves me no matter how I look but I mind. I have a 4 1/2 old daughter and I want to set a good example for her.
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Old 01-20-2008, 09:11 PM   #8
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Originally Posted by 2dogscrzy4ball View Post
My BMI is 26.52 ! I can cut back and excercise but my problem is when my husband gets home and when we get to sit down and eat it's about 7 or 8. Now I know better but how can I find the will power to turn my head? He loves meat, potatoes, pasta and sweets! I think I'll fix me some soup or grilled chickn breasts for this week and see how it goes. When I did WW and lost 20 lbs. I told him he was on his own for dinner and I wasn't cooking. He didn't protest but I felt guilty!
I forgot to add my goals. I'm going to drink more water, not eat after 6 pm., eat smaller portions, add more fruit in to help keep hunger at bay and as soon as it gets warmer (like in the 40's) I'm going to take the dogs up the hill (we have 40 acres). As for now I'm just playing w/ the kids harder, like flipping them and throwing them up more. I also do airplane w/ them where I lay on my back and put their hips on my feet and lift them up. That's a hard one.
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Old 01-20-2008, 10:06 PM   #9
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Quote:
Originally Posted by 2dogscrzy4ball View Post
Men seem not to care too bad about their body image.
That's probably true ..... I got to the point that I didnt care about my weight, but I DID care about my overall appearance. (I stil dress well and keep myself cleaned up). I must admit that I have let myself go over the past 10 years and packed on the xtra pounds.

It just hit me a few months ago that I'm pushing 50 and the male side of my family has a history of diabetes .... My father was diagnosed with it at 55, so I figured that I better get my "shiznets" together before I had it happen to me too.

It took a cable tv show (You Are What You Eat) to make me realize that if I just eat a little better, eat less, and take a 1 mile (25 min) walk once a day, I wouldn't have to go thru a "crash diet" and I would be much less likely of having major medical problems in a few years.

Over the pass 5 years I quit walking the dog (Chip) because of his age and physcal problems, but now that I have Neka I have revived the walk and I feel much better. Another 40 lbs, and I'll be feeling much better still.
- Michael -



Full of Life ... and Herself - Visit PATCHS' Website
Loving Friend & Faithful Companion - Visit NEKA's Memorial Website
My Little Buddy for 15+ Years - Visit CHIP's Memorial Website
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Old 01-20-2008, 11:38 PM   #10
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Originally Posted by BetterDog4U View Post
That's probably true ..... I got to the point that I didnt care about my weight, but I DID care about my overall appearance. (I stil dress well and keep myself cleaned up). I must admit that I have let myself go over the past 10 years and packed on the xtra pounds.

It just hit me a few months ago that I'm pushing 50 and the male side of my family has a history of diabetes .... My father was diagnosed with it at 55, so I figured that I better get my "shiznets" together before I had it happen to me too.

It took a cable tv show (You Are What You Eat) to make me realize that if I just eat a little better, eat less, and take a 1 mile (25 min) walk once a day, I wouldn't have to go thru a "crash diet" and I would be much less likely of having major medical problems in a few years.

Over the pass 5 years I quit walking the dog (Chip) because of his age and physcal problems, but now that I have Neka I have revived the walk and I feel much better. Another 40 lbs, and I'll be feeling much better still.
I'm going to be 53 next month, already have high blook pressure and diabetes. My main goal is to get my diabetes under control, it hasn't been for a long time. I never even check it because I know it's really high. I don't have a scale so I'm just going by the way my clothes fit and how I feel. I also haven't cared for a long time. I guess I have finally bottomed out. So here I go on the DOGSTER DIET.
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