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Skip the Scale by Sally Whitaker Stepping on the scale every morning or evening is a habit many people have. Chasing a specific goal weight is also a popular way for some to determine how successful they are. The number you see when you step on the scale every morning should not dictate how you feel about yourself. There is SO much more to being healthy than a specific weight. While tracking weight can be helpful for some aspects of overall health, it is actually much more beneficial, and motivating, to look beyond pounds when working towards and maintaining a healthy lifestyle. Taking body measurements and just paying attention to how your clothing feels are better indicators of a fitness and nutrition program working well. Instead of making it a goal to lose 10 pounds, make a goal to lose an attainable amount of
inches. A normal, healthy amount to lose is anywhere from ¼ to 2 inches per month, per body region. Just as you wouldn’t expect to drop 30
Waist: the thickest part of your lower torso/pelvis. Thighs: the halfway point between your hip bone and knee.
While tracking weight can be helpful for some aspects of overall health, it is actually much more beneficial, and motivating, to look beyond pounds when working towards and maintaining a healthy lifestyle. pounds in one month, the average person will not be able to lose 5 or more overall inches in that time. Interested in taking your measurements? Here are some helpful areas to measure and guidelines: Chest: directly along the logo line of a t-shirt. Waist: look in the mirror and measure the smallest part of your torso. Navel: even with your belly button.
Arm: the halfway point between the top of your shoulder and elbow. Use a flexible tape measure and wrap around snugly, but not tight. Take measurements no more than once a month. It can be just as frustrating as weighing yourself if you take inches every day or every week. Make sure you write it down. You may think you will remember, but you won't. Every ¼ inch counts, don't round up or down.
Tracking your measurements is also helpful if you are not just wanting to lose weight but are also interested in toning and building muscle. You will be able to see your waist and hips get smaller, while your upper arms or legs may get bigger. It’s just as fun to see gains in muscle mass as it is to see loss in fat!
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Do not start this fitness program if your physician or health care provider advises against it. Sally Whitaker is a Pilates and Yoga instructor with 15 years of experience teaching group classes and private clientele, primarily in Independence, MO. During the summer months you can find her teaching Sunset Yoga at Armstrong Park in Grain Valley.
Back to School Blues Affect Dogs As Well by Jess Rush, K-9 Diversity Dog Training
Your freedom days, hours of sunlight and late nights are slowly coming to an end. You are now running around getting everything together for the beginning of the new school year. Making sure the kids are getting to bed on time and not sleeping until noon. Parents also have to get up early to now prep school lunches and of course make sure kids are getting up on time. But did you know, dogs need time to adjust their schedule too? Many dogs do not do well with quick, drastic schedule changes. Big changes can cause many behavioral issues with our furry companions, chewing furniture, urinating or eliminating in the house or crate, attempting to escape the house or their crate, barking excessively and showing signs of restlessness or anxiety. Don’t worry, we’re here to give
you helpful tips to help your dog beat the back to school blues. Slowly adjust their schedules Start getting your dog’s morning routine in line with the kids. They now have to get up, do their business and eat much earlier. If bedtimes are also going to be early, make sure your dog knows this; the last thing we want is a rambunctious dog ready to play as everyone else is getting ready to curl up into bed. Your dog has gotten used to always having someone to play with, to snuggle with or to just exist with and hangout. Instead of waiting until the day of to go from a couple hours to 8 hours alone/crated start slowly increasing those times frames. Instead of leaving your dog alone in a quiet house, consider a DVD/CD (there are some made just for dog relaxation & anxiety) or a box fan to give your dog some white noise in the background. Keep them busy and stimulated Make sure your dog has lots of good chew toys to keep them occupied while you’re away. One of our favorites is a Kong (or similar toy) stuffed with peanut butter – maybe a few yummy treats or pieces of kibble – frozen and then
given to our dogs when we leave. Chewing is a natural energy burner and a natural way to mentally stimulate your dog. If your dog cannot have peanut butter, you can try low fat yogurt, no sodium chicken broth, goat’s milk, pumpkin, or any other liquid they love. Make sure any bone or toy you do leave with them is safe for them to have unattended. Schedule “dog” time in your daily routines Don’t forget to leave time in your morning schedule do take the dog on a walk, even a brisk 15-20 minute walk is better than nothing. Go out in the backyard and play a good game of fetch. This will give them a good outlet to get our some of that energy and not be quite as restless. When scheduling practices, concerts, or meetings, also schedule play dates with your dog. “Basketball practice 3-4pm”, “Play fetch with Fido 4:30-5pm”, and “Dinner at 6pm”. Have your dog participate in your kids study time. This is a great one to help motivate your kids as well as give your dog a little extra loving. Dog “school” Consider taking your dog to a doggy day care, where they can run and play with other dogs. Hire a dog
walker, dog sitter, or even a dog trainer to come over halfway through the day and let your dog out and to get some exercise and stimulation. If you have the flexibility in your work schedule, drop by on your lunch break and play a quick game of fetch in the backyard. Don’t forget your dog needs time too While your family has been away all day, your dog has been eagerly waiting your return. Even though you may have had a long day at work and just want to sit down and relax, don’t forget to play with and exercise your dog first. A nice calm walk around the neighborhood is a great way to unwind, get the family together, and spend time with your dog.
Here at K9 Diversity we’re always here to help – do you have any questions you would like answered? Or maybe a topic you would like us to cover? If so, feel free to email your comments to k9diversitydogtraining@gmail.com and we’ll respond in future articles.
