dogs · fitness · walking

Khalee Solves Christine’s Problem (a poem?)

I had a long list, couldn’t choose what to do

I sat on the step to let my thoughts stew

I was tired, annoyed, upset, and scattered

Inside my skull, my poor old brain clattered.

But as I sat there, no solution in sight

Along came a good pup to set everything right.

She started out subtly 😉 glancing back from the door

Khalee, a light-haired dog, stands in a porch crowded with shoes. Her body is pointed toward the door but her head is turned back looking at someone. ​
Here’s our heroine, Khalee, at the beginning of her brain-rescue efforts. Image description: Khalee, a light-haired dog, stands in a porch crowded with shoes. Her body is pointed toward the door but her head is turned back looking at someone.

But when I stood up, she began to implore…

 Image description: Khalee, a light-haired dog, is standing on her back paws with her front paws on me as I take the photo. Her nose is close on the camera and we can see along the left side of her head
She’s kind of blurred and frantic looking because she was moving when I snapped this. Image description: Khalee, a light-haired dog, is standing on her back paws with her front paws on me as I take the photo. Her nose is close on the camera and we can see along the left side of her head.

“Come on, Christine, it’s time for a walk.”

Well, I imagined her saying it, if she could talk.

A back on view of a dog in a green hoodie, she is attached to a neon yellow leash that extends toward the camera. She is walking on some light snow that covers a driveway and a piece of curb.
Our valiant pup leads the befuddled Christine down the side of her street. Image description: A back-on view of Khalee in a green hoodie. She is attached to a neon yellow leash that extends toward the camera. She is walking on some light snow that covers a driveway and a piece of curb.

In a few minutes of walking, with deep breaths of fresh air.

I began to feel better, my brain started to clear,

Now, Khalee’s to-do list was short, and she sure took her time,

A light haired dog sniffs the ground on a snow covered path.
Khalee investigates every path very closely. A cat might have passed here once and you can’t risk sniffing out that kind of info. Image description: Khalee, a light-haired dog in a green hoodie, attached to a neon yellow leash, is sniffing a snow-covered path.

Sniffing and scouting to see what she could find.

Khalee, a light- haired dog in a green hoodie stands on the snow-dusted sidewalk and looks off to the right.​
Khalee also does above-ground surveillance. Image description: Khalee, a light- haired dog in a green hoodie stands on the snow-dusted sidewalk and looks off to the right.

As she ambled along following all her dog plans,

I came to realize I was in good doggy hands.*

By getting me outside, making me breathe the fresh air,

Khalee had banished brain clutter and helped make my thoughts clear.

As we headed to the bridge on the way back to our home,

Image description: Khalee, a light haired dog in a green hoodie, is facing away from the camera, walking across a snow-covered ​path toward a small bridge.
Khalee leads the way towards home. Home is where we keep our snacks and a snack is the next thing on Khalee’s to-do list. Image description: Khalee is facing away from the camera, walking across a snow-covered path toward a small bridge.

I shaped my blog thoughts into this Pete-ish poem**

And then I filled it with photos of good Khalee pup,

to divert your attention from where I messed up.

So, my dear friends, if you are scattered, if your brain’s filled with bees,

Please take Khalee’s advice and walk to find ease.

You don’t need to move quickly, an amble will do,

It really helped me, may the same go for you.

A light-haired dog lies in a red leather chair facing the camera, she is resting her head in someone’s hand.
Life Coach Khalee accepts payment in ear scratches and snacks. It works out well for both of us. image description: Khalee is lying on her side in a red leather chair, her head is resting in my hand as I scratch behind her ear. My white-sleeved arm is visible at the bottom right.

*Er, paws are kind of hands, right?

**Pete is my Dad. Back in the day, he wrote this kind of light-hearted foolishness for birthday cards and office Christmas parties. I learned poetry-writing from an engineer, that should explain a few things.

dogs · fitness · motivation · walking

On this glum day, Christine is grateful Khalee needs a walk.

You’re reading this on Tuesday but I’m writing it on Monday.

I’ve been stuck between metaphorical gears all day.

There’s nothing wrong and I’m not feeling down or anything, I’m just not…something.

It might be because I had a lot of administrative dreams last night. (You know, the kind where you spend the whole night putting things in order?*) So I woke up tired.

Or maybe it’s because the weather looks like this here today.

A paved path with trees on the side on an overcast,  foggy day.
It’s just so inspiring and uplifting, isn’t it? (Does sarcasm work when you can’t hear me say it?) Image Description: a paved path with sparse trees on either side. It’s overcast and foggy.

Whatever the reason, I’ve spent the day feeling glum and kind of vaguely dissatisfied with the work I was doing.

I know how to shake this feeling, of course.

*All* I have to do is to get moving.

But when you are feeling meh, it’s hard to motivate yourself.

And when you are feeling meh and you have ADHD, motivation is even harder to come by.

That’s where our heroine, Khalee, comes to the rescue.

Because she needs a walk, it’s an automatic part of my day.

A light haired  dog in    a red and white shirt sniffs the air on a paved path.
I love how Khalee sniffs the air like this when we are on a walk. I think it helps her decide which path to take each time. (We follow her nose.) Image description: a light-haired dog in a red shirt covered in white hearts is standing on a paved path. She is facing away from the camera and her nose is lifted as she sniffs the air.

So, despite the fog, despite the chill, despite my lack of motivation, late this afternoon, I bundled up and took Khalee for a stroll.

As we walked along, looking around and taking deep breaths, I started to feel a lot better.

I started smiling at Khalee, sniffing her way along, wearing the dog shirt that I refer to as her ‘pyjamas.’

And I was filled with gratitude for this good pup whose simple need for exercise helped drag me out of today’s doldrums.

A light haired   dog looking directly into the camera.
Here’s Khalee Pup (a.k.a. KP) after I called out ‘Hey, Good Girl!‘ so she would turn around. She knows how good she is. Image description: a light haired dog, wearing a red shirt with white hearts on it, looks directly at the camera.

I was still tired but I didn’t feel meh at all anymore.

Thanks for taking your Christine out for a walk, KP, she really needed it.

*Last night, in separate dreams, I was searching for a piece of paper that doesn’t exist in real life, I was trying to remind my husband of things that aren’t happening in real life, and I was trying to teach a sewing class over Zoom (also not happening in real life- which is best for all concerned.)

dogs · gear · nature · walking · winter

For Christine H, A Little Planning = Big Fun

Last winter, I made an unfortunate error in judgement.

I left our snowshoes in the shed, planning to take them out once it snowed enough to use them regularly.

I didn’t realize that when it finally snowed enough, it would actually snow TOO MUCH and my shed door would be blocked by ice and snow for months.

In fact, I never did get around to snowshoeing last winter. Not even once. And that was annoying.

Annoying enough that I actually made a solid plan this past fall so it wouldn’t happen again. This year, when I put the patio furniture in the shed for the winter, I took my snowshoes out and stored them in my basement.*

Last week, as I was walking Khalee down the snow-covered sidewalk and distracting her from attempting to detour onto the walking trails near our house, I realized that I was missing an opportunity.

A n outdoor photo of anwan and a dog. The woman is looking toward the camera. The dog is looking at the woman and partially blocking our view.
I tried to get us both in the photo. I guess I was sort of successful. PS: I am wearing my hatphones! Image description: An outdoor photo of Christine and her dog, Khalee. Christine, a woman in her late forties, wearing a black toque, scarf and jacket, has a reddened nose and cheeks because of the cold, she is looking toward the camera. Only the right side Khalee’s face is visible, she is looking toward Christine and partially blocking our view.

If I took out my snowshoes, I could let Khalee bound around in the snow on the path while I sauntered over the top of it without sinking up to my shins.

Now our afternoon walks are mini-adventures for the two of us. (Something Sam and Cheddar and friends clearly know all about!) Snowshoeing on a snowy path with trees on one side and a river on the other is much more relaxing than walking on a snow-smudged sidewalk with a dirty bank of snow on one side and the road on the other.

A snowy footpath extends through some sparse woods.
Even though there is a school just on the other side of the trees and there are houses on the other side of the river, this walk feels a lot more nature-y. Image description: a snow-covered path, covered in footprints, extends forward. There are lots of trees on the left and a few on the right. There is a lower spot to the right where a river lies beneath the snow.

And yes, there are a few challenges involved in the process. For example, Khalee is not a fan of the fact that I have to go out first and put on my snowshoes before letting her outside and she gets a bit worked up about that. And it is tricky to manage a bounding dog on a leash while trying to walk on snowshoes. And then there is the maneuvering involved in trying to ‘stoop and scoop’ while wearing snowshoes and being connected to a dog whose business at this location is complete and who is ready to move quickly away to the next adventure.

A medium-sized blond dog in a red sweater with white hearts on it stands on a snowy path.
Does Khalee need this sweater? I don’t know, I can’t tell if it’s too cold to be out in ‘just’ her fur but I use the same principle I used to use with the kids – if I am going to have to worry about you being chilly, we have to bring a sweater for you. Khalee has to put hers on in advance because I would never be able to wrestle her into it while we were on the path. I’ll bet it would be funny to watch me try though. Image Description: A medium-sized BLOND (This was autocorrected to blind initially but that is incorrect, she isn’t blind.) dog in a red sweater with white hearts on it, stands on a snowy path. She is on a leash attached to a harness and she is looking away from the camera. The path is covered in footprints.

But, even with those challenges, it’s still a lot of fun and it feels a bit more cardio-y than our usual walks.

I’m really glad that I had the foresight to do that little bit of planning back in the fall.

*This kind of planning may not seem like a big deal to the neurotypical but the capacity to think ahead like this has never come naturally to me, especially about stuff that is just for fun. Just another way that my medication has made a positive difference for me.

Sat with Nat · walking

Nat’s wrangling working, dog walking and not very many workouts.

Recommended Soundtrack: Handshakes by Metric

I’m in the very privileged position of being able to work from home. I do knowledge work in the financial sector and we were deemed essential during the confinement in response to COVID 19. My beloved is also able to work from home.

Our other family members studied from home in the spring but now have jobs outside the house. But. Like. Folks. 5 people at home working, studying and eating 24/7 has really ramped up the housework.

We’ve felt it in the frequency of dishes needing to be done, bathrooms that need a scrub down (those at work toilet breaks really decrease the usage of the home crapper) and general need to tidy & clean taking more and more time. Plus there’s something about just sitting around that lowers my tolerance for home chaos. So the need for housework to increase is, in part, due to a higher standard and also to everyone being home. It’s exhausting.

As a feminist household we strive for an equal distribution of chores. It falls short a lot with the emerging adults, so my partner and I are really feeling the stress. It’s a very busy time of year for his sales job and my leadership role. There just seems to be no time for much else.

Enter Lucy, our seven month old puppy. She’s a Texas Heeler. For those unfamiliar with this compact, energetic mix she’s a cross between 2 herding dogs: Australian Shepherd and Australian Cattle Dog. She’s 100% ball of energy.

Before confinement we had our kids helping a lot with her care but now they are working outside the home and we are home all the dang time.

Lucy wakes up most days at 5:30 am. Regular readers of this blog know I’m not a morning person. Lucy doesn’t seem to care. She gets a 30 minute walk before we sit down to work, a quick coffee break walk around 10 am. A lunchtime 20-30 minute walk. A pre-dinner and post dinner walk. Yup. That’s. Uh. 5. Five dog walks, mostly done with my partner. The kids help with some mornings. We appreciate it but can’t count on it.

All thirty pounds of Lucy posed in her best “we are going walking” face as she sits on the sidewalk.

Between longer working hours, more housework and dog walking there’s not a lot else happening for workouts. Sometimes I get a 20-40 minute yoga routine in. But that’s it.

I’m tired friends so I’ve decided to be gentle with myself. There’s a lot going on so when there are moments that I can get a nap or a visit in with a friend I’m taking it.

Lucy is very good at pacing herself. She rests, plays and stretches all the time. She doesn’t worry about having goals or living up to expectations. She’s enthusiastic about eating and being comfortable.

Lucy lies on her back flirting with a tiny treat before she devours it. Her pink belly with dark freckles is begging to be scratched.

Has your work/life balance shifted recently? How has that impacted your workouts?


Best Laid Plans and All That

Spoiler: Although I have spent a fair bit of March feeling under the weather, there was no point at which I had more than a passing concern that it was anything more than a cold. Please don’t worry!

I had envisioned March as a pleasantly busy month.

I was going to undertake my dance/cardio challenge. I was going to get out for lots of walks.

I was going to check in regularly with goofy posts about energetic flailing to music.

There was going to be photos.

March was going to come in like a frolicking lamb and I was going to frolic right along with it.

Yeah…soooooo, that didn’t work out.

The first few days of March were marvellous – I went for walks and danced it up a little.

Then, around the 3rd, I was suddenly as sick as the proverbial dog. Some sort of strange cold that left me feeling like my head weighed 3000lbs. (Approximately 3000, I didn’t weigh it.)

A light haired dog  sits upright on a dark brown laminate floor.
Khalee is neither proverbial nor sick, luckily. She’s just hoping there will be snacks.

I didn’t even try to exercise, I know when I should exercise through illness and this was not one of those times.

My head gradually returned to its normal weight after 4-5 days, just in time for me to start sneezing.

(It’s a blessing really. If I had been sneezing while my head was so heavy, it might have just gone flying right off and I really don’t have the right energy to live as a disembodied head.)

Those sneezes and a sore throat were the first symptoms of a whole different cold.

The worst of that cold only lasted a few days but it left me with one of those post-cold coughs that acts up at night and keeps you from sleeping well.

And that brings me up to the point in the month when social distancing, Covid-19 reports, and the like became the focus of all of our lives.

Did I do what I intended to do this month?

Most certainly not.

Am I being hard on myself about it?

Most certainly not.

This has been an unprecedentedly bizarre month. My plans were knocked sideways through no fault of my own and then they were kept firmly in that sideways position.

This isn’t about me not following through. It isn’t about me not setting the right structure or not making the right space in my life for a new habit.

This March has been about me playing the hand I was dealt.

So, I have taken the dog for walks when the weather and my health cooperated.

A light haired dog walks down a sidewalkawayffom fbe viewer.  A green leash extends back toward the camera.
I only had a few extra minutes on Monday past but I made sure to take Khalee out in the sunshine. This was just before she started racing into the bitter cold wind.

I have done at least a little yoga every day and a little bit of TKD every week.

And I have taken extra steps in my day and worked a little harder when I had the capacity to do so.

It hasn’t been perfect but it has been good enough.

I’m not making myself any grand exercise promises for April. I’m just going to keep doing bits and pieces here and there and let it add up.

I know that exercise is an important factor for my mental health while I am spending so much time at home. But I don’t think a specific plan is the right thing for me right now.

I’m just going to do what I can and aim for things that help me feel good.

I hope you are doing the same.

Let’s just be kind to ourselves and to each other.

Guest Post · running

Part Two: Running With Dogs and Succeeding (Guest Post)

Paloma wears a jacket when the weather's cool
Paloma wears a jacket when the weather’s cool


“She looks like a rat. Or a gremlin. A gremlin rat dog.” My husband had just met Paloma, a Chihuahua that had happened to come to live with us after a series of unfortunate and unbelievable events. I never would’ve chosen a Chihuahua. I was an athletic person. What could you do with a Chihuahua? “Maybe she can hike with us, if I get a backpack to put her in,” I said, as cheerfully as I could muster. I searched the Interweb. “Look, here’s one that’s not pink!”

We soon learned that most of our assumptions about having a small dog were wrong. To my delight, Paloma loved running. A tiny gremlin dog who weighs just 7 lbs. (3kg) became my running partner.

In my previous post, I talked about how running with your dog can go wrong. Here, I’m going to talk about how to get it right.

Walk Before You Run

Before you run with your dog, your dog should understand how to walk next to you on a loose leash. The basic principle of loose-leash walking is this: Your dog should learn that walking next to you is more awesome than forging ahead or lagging behind. Reward your dog for getting it right! Your dog will associate good things happening to him when he walks next to you and repeat that behavior.

Though she was three years old when she came to live with us, Paloma didn’t know how to walk on a leash. She caught on to loose-leash walking quickly, as she learned that walking next to me meant that yummy cheese would jump out of my pocket and into her mouth. You can learn more about loose-leash walking/running here.

Use the Right Equipment

Never run (or walk) with your dog on a choke or prong collar. These devices stop the unwanted behavior of the dog pulling on the leash by causing pain to your dog’s neck. These aversive devices have also been associated with behavioral problems such as fearfulness and aggression. You wouldn’t want to be choked or pinched for running too fast or too slow, would you?

Suzette Nicolini (CPDT-KA)* walked her Mastiffs, dogs that can grow to be 200lbs (90kg), on a flat buckle collar. She emphasizes the importance of teaching loose-leash walking, “The size and power of a dog shouldn’t be a factor in choosing a collar—the collar is just a tool for leash attachment.  Pulling is a training issue.  So, we should learn how to teach our dogs to want to walk with us.”

Avoid retractable leashes. The risk for injury, to both humans and dogs, is high and they make it more difficult to control your dog and keep her safe.

Paloma runs on a flat buckle collar. If we are running on hilly trails, she wears a harness where the leash attaches at the back, right over her shoulder blades. Front-attaching harnesses should not be used for running, as the straps can compress the shoulders in a way that can cause tendonitis. Head collars should be used with caution, as stopping suddenly can wrench a dog’s neck and cause injury.

During Your Run

Pay attention to the weather and terrain. Your dog will overheat before you will, and your dog’s paws are sensitive to hot sidewalks, snow, ice, and salt. Plan water stops if it’s warm.

Remember to ask these two questions:

  • Is my dog feeling safe?
  • Is my dog having fun?

Cindy Rich (KPA-CTP)**, an expert in training small dogs, also offers this advice, “Be aware of what the world looks like from your dog’s point of view. Know what may startle your dog.” This is especially important if you’re running with a small dog.  Your feet may look like an AT-AT Walker to a small dog.

Reinforce your dog’s good behavior and reward your dog for getting it right. These days, I run with a treat bag that holds a small bag of cut-up cheese and poop bags. If you want to skip the treat bag, cheese sticks tuck nicely in the waistband of running shorts or under a sports bra strap. Though it’s a mild inconvenience, it’s worth it to continue to make running fun for my dog.

After Your Run

Dogs are prone to the same kinds of ailments as human athletes: muscle soreness, fatigue, and dehydration. Check paws for sores or foreign objects.

You may have heard this adage in some form, “A tired dog is a well-behaved dog.” While it is true that dogs need exercise, an over-tired dog is likely to be cranky and have less tolerance for life’s little frustrations. Be careful not to over-exercise your dog.

Paloma the Un-Princess

Paloma loves running so much that once we start, she doesn’t want to stop. At crosswalks, she obnoxiously barks her head off. “LET’S GOOO! Stopping is BORING and TERRIBLE!” She loves to move and be outdoors. She’s hiked through the Gila National Forest. She’s run the rocky beaches in Oregon and the streets of Los Angeles. She’s hiked some short trails at The Grand Canyon. I never did buy that doggie backpack to carry her around. She’s not the dog I expected her to be. She’s so much more.

*CPDT-KA: Certified Professional Dog Trainer-Knowledge Assessed.

**KPA CTP: Karen Pryor Academy Certified Training Partner.

Both of these designations are conferred by organizations that promote humane, ethical, science-based training.

Paloma at the Grand Canyon
Paloma at the Grand Canyon


Joan Forry earned her Ph.D. in Philosophy from Temple University in 2008. She is an independent applied ethicist who writes about feminism, sports ethics, and animal ethics. Her current work in animal ethics is concerned with how humans develop meaningful and mindful relationships with dogs. She is an amateur dog trainer who aspires to go pro someday. She documents the travels of her dog, Miles, at

Guest Post · running

Part One: Running with Dogs and Failing (Guest Post)

Mulligan, happy and covered with duckweed after hunting for frogs, an activity he prefers to running.
Mulligan, happy and covered with duckweed after hunting for frogs, an activity he prefers to running.

I have been a runner for sixteen years. When I adopted my first puppy from the humane association, I had grand, romantic visions of running side-by-side with my new best friend, a big wonderful dog. I mostly had visions of people leaving us alone to run in peace. In every place I’ve lived, I’ve been harassed while running. I’ve been cat-called, mocked, propositioned for sex, chased, groped, and had bottles thrown at me. Surely a big wonderful dog would be a buffer against such horrid behavior. I was sure the Pointer/Labrador Retriever mix I’d brought home would be that big wonderful dog and we’d run many miles in peaceful bliss. I named him Mulligan.

When he was old enough, we tried running. I naively thought that running would be easy. Dogs love to run, right? I was wrong. He’d run with me for fifty meters or so and then try to play tug with his leash or stop to sniff. Once, we made it almost a full three minutes of continuous running when Mulligan leapt in front of me to sniff something. I accidentally kneed him in the ribs as I toppled over him, skinning my hands, arms, and legs on the sidewalk. Mulligan was confused, scared, and bruised. I had gravel stuck in my palms for a week.

I’ve learned a lot since then. And, we added two more dogs to our active household. Sharing athletic endeavors with a dog can be wonderfully rewarding. But, they should be undertaken with care. Running successfully with a dog is a learned skill, for both you and your dog. I’ve witnessed people getting it wrong, sometimes even endangering themselves, their dogs, and others in the process. I’ve even been guilty of getting it wrong myself.

Is Running a Good Fit for You and Your Dog?

Make sure your dog is old enough and fit enough for rigorous physical activity. Your veterinarian can give your dog an orthopedic exam to identify any physical problems.

Know your dog’s activity preferences. Just as one form of exercise might suit you, but not your friend, one activity might suit one dog, but not another. Your dog’s preferences depend upon breed and physical characteristics, prior experiences, and your ability to manage their present experiences.

It turned out that Mulligan, a blend of two hunting breeds, much preferred scenting around the neighborhood, nose to the ground, with the occasional sprint or game of tug, than running at a steady pace. He found running to be boring. He missed out on all the things he was galloping past: the smells, the sights, and the textures.

But, it was more than that he was bored. He was also worried.

This is where I most profoundly failed my dog, Mulligan. In any activity you undertake with your dog, you must pay attention to your dog’s well-being by regularly asking these two questions:

  • Is my dog feeling safe?
  • Is my dog having fun?

Your dog may be technically safe in a situation, but what’s more important is whether your dog FEELS safe.

Mulligan was worried about all kinds of things in the environments where we ran: the trashcans that magically appeared on the curbs on Thursdays, loud traffic, parking meters, flags, and awnings. Awnings loomed over Mulligan, their fringes gently waving without reason. Once, he bolted into traffic to escape an awning, dragging me fifteen feet on the asphalt and dislocating my shoulder. Thankfully, he was not hurt.

Mulligan did not feel safe, and he certainly was NOT having fun. Here was a dog who paid meticulous attention to his environment. Everything in his world has to be methodically considered and assessed. Instead of supporting him, I’d rushed him, forcing him to go where I wanted to go, at the speed I dictated. He trusted me to keep him safe from all the bad things and I’d failed him.

Mulligan and I don’t run anymore. But our relationship has healed. We embraced a science-based, force-free training program that incorporated desensitization and counter-conditioning to help him be less worried. You can learn more about this kind of training at We hike, we walk, we play games, and we explore. Though we might sprint out of sheer joy every now and then, we don’t really run.

I finally found my canine running companion in the most unlikely dog: a rescued Chihuahua name Paloma. Seriously, a Chihuahua. More on that adventure in my next post.

Joan G. Forry earned her Ph.D. in Philosophy from Temple University in 2008. She is an independent applied ethicist who writes about feminism, sports ethics, and animal ethics. Her current work in animal ethics is concerned with how humans develop meaningful and mindful relationships with dogs. She is an amateur dog trainer who aspires to go pro someday. She documents the travels of her dog, Miles, at

body image · fitness · Guest Post · health · weight loss

Canine fitness coach (Guest post)

At one time I thought it would be good to have a small dog that I could take places with me, but I soon learned that a big dog could take me all sorts of places I really wanted to go! I had the chance to adopt a very nice husky-shepherd mix that a friend had rescued, and I knew she’d keep me active. I knew she could run with me, if I wanted, and that otherwise keeping her happy would require me to walk a lot. I named her Abbie – Abigail means “heavenly gift,” and she has not only required me to be active but helped me to enjoy exercise and build a better body image.

I’ve never particularly enjoyed exercise, except for step classes in certain places, dancing, and walking. Finding exercise that I can enjoy has been a long-term quest. I would run a little from time to time just because it was minimal hassle and investment. But running has become a special pleasure with Abbie: finding the freedom in letting out my stride and running alongside her, sharing the joy she finds in running. Nobody enjoys running like a dog, and perhaps no dogs more than huskies. Her pleasure at using her strength inspires me to simply enjoy what I’m doing, and to accept the exercise as an end in itself. We enjoy our movement, being together, and being simply being out!

I find it easiest to lose weight (and keep it off) when I run or get intense cardio of any kind, and I used to consider losing weight really important. It was my central reason for exercising: I’ve suffered from the usual body image nonsense that many women endure. I wanted a better motivation to exercise, but I couldn’t internalize the other goals it serves: stress reduction, energy, sleeping well, and so on. That’s a lot easier to do now that Abbie’s helped me to appreciate the pleasures of exercise itself, and being outside just to be in the light and the air. That motivates me to continue to exercise, so I can continue to do more, especially as my aging body needs encouragement.

Abbie checks out my new shoes, reserves judgement
Abbie checks out my new shoes, reserves judgement


Running: My winter plan

little dog running snow 25 dogs on a runners highI’ve explained my long up and down relationship history with running here. There I said, “Actually, if running and I had a relationship status on Facebook it would say “it’s complicated.” And that’s still true. But I’m feeling fit these days and very strong.

And as winter approaches I think I’m ready to try again. The thing is I love being outside. And when I’m running, that’s one time I can stand the cold. It’s funny. I hear people talk about moving their running inside to the track or (shudder) the treadmill at the very time that I’m starting to get keen.

I love how quiet it is issue in the winter. I love the sound of crunching snow. Winter is my favorite running season.

I’m up early three mornings a week for CrossFit and I think I’d like to try running on the other two weekdays. There’s a nice 4 km loop around my house. When I did it before I did the loop once alone and then again with my running friends, the dogs, at a more uneven pace with lots of stops for sniffing, with squirrel sprints thrown in for good measure. I’ve written about my dogs before. See Dogs are natural intuitive exercisers  and Injuries, exercise, and thank God for dogs. Dogs are great company to run with because they are so happy to be out there and they love running. For 25 dogs with runners’ high, see here.

I don’t expect that I’ll be able to extend my range much beyond 10 km given my history of running injuries but 10 km would be enough to do most of the duathlons I’m interested in, I think. I’ve also enjoyed some of the adventure races but they have obstacle breaks built in and so again I think 10 km is probably fine. I’ll be curious to see whether I can make any speed gains this time round. I’m certainly a lot stronger now. In the past my 5 km times got pretty good, down to 25 minutes after regular speed training on the track, but my 10 km seemed stuck. It didn’t matter that I got faster at 5 km my fastest 10 km is slow, 1:08. Distance isn’t my friend!

I’ll report back and let you know how I’m doing…and any advice? Throw it my way.


fitness · motivation

Well being, health, and vitamin P

I was amused last week when Precision Nutrition posted the following message to Facebook:


Did you know that research has shown real health benefits to pet companionship, including lower cholesterol, improved blood pressure, decreased depression, and improved blood vessel function?

Post a picture of your Vitamin P today and share the furry love.

I’m doing the Precision Nutrition Lean Eating program and every few weeks they add a new habit to our checklists: eat protein with every meal, eat veggies with every meal, eat to 80% full, etc. And now a new one, I thought, Vitamin P. What the heck is that?

Luckily I also looked at the picture and saw a coach running along the beach with her dog. Phew. “P” is for pet. I’ve got that one covered. I’ve written here about how dogs keep you active no matter what. Bad weather? They don’t care. They just love to fun and frolic outside and it’s contagious. See Injuries, exercise, and thank God for dogs.

Here’s the health benefits of Vitamin P:

  • Increase longevity after heart attacks

  • Lower cholesterol and triglycerides

  • Improve blood pressure

  • Reduce irregular heartbeats (arrhythmias)

  • Improve blood vessel (endothelial) function

  • Increase physical activity and functioning

  • Reduce medical appointments and minor health problems

  • Predict seizures

  • Alert to hypoglycemia

  • Decrease depression

  • Raise self-esteem

  • Boost levels of exercise and physical activity

  • Improve alertness and attention among elderly people who have pets

From Vitamin P: The Secret to Health and Longevity.

And then this morning I saw this in the New York Times, Owning a Dog Is Linked to Reduced Heart Risk.

“The nation’s largest cardiovascular health organization has a new message for Americans: Owning a dog may protect you from heart disease.

The unusual message was contained in a scientific statement published on Thursday by the American Heart Association, which convened a panel of experts to review years of data on the cardiovascular benefits of owning a pet. The group concluded that owning a dog, in particular, was “probably associated” with a reduced risk of heart disease.

People who own dogs certainly have more reason to get outside and take walks, and studies show that most owners form such close bonds with their pets that being in their presence blunts the owners’ reactions to stress and lowers their heart rate, said Dr. Glenn N. Levine, the head of the committee that wrote the statement.”

If you’re bored of the usual, walk, run, throw with dogs here’s a workout for you and your canine companion: A New Year, A New Way to Exercise With Your Dog.

Here’s my source of Vitamin P: Please, please take me for a walk? Who could say no?