Funky Mutts Get Fit with your dog guide

In collaboration with Alissa Twisk of How Fit Are You?

We are really excited to have the expertise of Alissa for our Get Fit with your Dog guide. Bailey and I have been trying out the techniques and Bailey has been very encouraging! She trots along next to me looking up and I can tell she is thinking "come on, is that the fastest you can go!"

Of course when embarking on a new exercise regime for you and your dog, ensure that you consult your doctor and their vet before starting.

About Alissa

Alissa Twisk is known as Britain's leading charity walking expert. As a personal trainer she has helped many clients achieve their personal fitness goals for charity walks. She went on to set up the company 'Walkactive' with Joanna Hall, which now falls under the Joanna Hall umbrella, until the birth of her second child. After a short career break she has now started the company How Fit Are you? Which puts a focus on health and fitness giving you an accurate guide to your current fitness levels and going one step further to establish a programme to get you to where you want to be. Check out How Fit Are You? At howfitareyou.co.uk for full details.

We all spend so much time out walking our dogs, so here at Funky Mutts we thought it would be useful to get some tips on making the most of this time in order to improve your fitness at the same time. So here is how;

Pace is one of the keys to improving your fitness, weight loss and working your heart harder. So while you are walking pick up speed. When you are training one of the best motivators is watching your improvements. So set yourself a route and time how long it takes, then 6 weeks later do exactly the same and if you are have been following our points you will see an improvement. You can even use our tracker form, just print it off and stick it to your fridge to fill in when you get back from your walk.

Getting started

Pace is one of the keys to improving your fitness, weight loss and working your heart harder. So while you are walking pick up speed. When you are training one of the best motivators is watching your improvements. So set yourself a route and time how long it takes, then 6 weeks later do exactly the same and if you are have been following our points you will see an improvement. You can even use our tracker form, just print it off and stick it to your fridge to fill in when you get back from your walk.

Walk Well Technique & Posture

Good technique can make all the difference to your body, so try these out to improve how you are walking, starting from the top.

Stand Tall

Lengthen the distance between your shoulders and your neck, this will instantly help you stand correctly.

Arm Yourself

Using your arms at a 90 degree angle, will speed you up, concentrate on the back swing, and over time this will improve your waist line.

Forward Facing

Imagine you have headlights in your hips and they need to be switched on and facing forwards. Try to reduce any rolling of your hips, and this will tone your bottom and tummy.

Feet First

Finally roll through on your feet, right through to all the toes, you'll be amazed how good this feels. Lengthen your pace so you are covering as much ground as possible this will work those gluts.

When you are walking always remember this (S (stand tall) A (Arm Yourself) F (Forward Facing) F (Feet First) SAFF)

Picking up your pace and measuring it.

Find a few lamp posts or trees and pick up your walking pace on alternate trees. For example; speed walk for 2 trees and walk at your normal pace for 5. You can build this up over the weeks.

Stepping things up

Try running with your dog. Short bursts of running will increase your cardio fitness. The more you practice this, the easier it will get over the weeks. You could try throwing the ball for your dog and after you have thrown it do a short burst of running, your dog will love the game and your heart will love the workout.

Look for steps or hills and make sure you use them as much as possible. Over the weeks they will get easier and easier. Set yourself small weekly targets, make them achievable even if it is just shaving 1 minute off your route time, this will help to keep you focused. Log it on the tracker and then you can tick it off when you have achieved it and give yourself a big Well Done.

Tone your arms

Try to resist using the ball launcher. The more you throw the ball the stronger your arms will get. Don't forget to use both arms.

If you want to challenge your arms more. Why not try dipping on a park bench. All you do is sit in the bench. Put your hands beside you and lift your body off the seat. Lower yourself down and up. This will work your inner arms. Start with 8 and build up.

Cool Down, finish your walk by doing the following stretches try and hold them for as long as possible so you really feel the benefit of the stretch.

Legs

Find a bench or tree truck, raise one leg up with your foot flexed and stretch out your calf muscles, hold for at least 1 minute and swap legs.

Find a tree to help you balance, fold one leg behind you and hold it with your arm, you may need to lean against the tree to keep yourself stable. Hold your folded leg for a minute and swap legs.

Finally, use the tree trunk to lean against bend one leg and stretch your other leg behind you straight, feel your calf stretch, hold for at least a minute and swap legs.

Arms

If you have done bench dips it is always a good idea to stretch your arms. Use one arm to reach behind you down your back as far as you can, use the other arm to hold your elbow and gently pull towards it. Hold for a minute and swap arms.

If you have questions or would like some specific help with improving your fitness levels, check out the How Fit Are You? At howfitareyou.co.uk and Alissa will be happy to set up a consultation, either on the phone or face to face.

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