Tag Archives: exercise


The Doggie Paddle/Swim is something you both can do to keep fit and healthy!

The Doggie Paddle/Swim is something you both can do to keep fit and healthy!

Editor’s Note: Our 4-legged furry friends do so much for our health, so we must do everything we can to keep them fit, healthy and grounded.

Animals now have many similar ailments as humans, such as obesity (according to the Association for Pet Obesity, an estimated 54% of dogs and cats were classified by their veterinarians as obese in 2014), high blood pressure, diabetes, insomnia, anxiety and more.

Colleen Demling offers some expert tips for keeping your furry friend healthy.  Guess what—some ideas you’ll even be able to do together!


As a dog owner, the owner of a dog training company,  and someone who is very focused on health and fitness, I know that the cost of taking care of your fury friend can be high, but much of that is often for emergency care.

I also know that research is constantly revealing ways animals can boost immunity, lower blood pressure, ease stress, and more for humans.

Just as with humans, focus on wellness and prevention. Here are some tips for keeping your furry friend (and maybe you, too) healthy and fit.

  • Talk To Your Veterinarian

While most dogs need 30 to 60 minutes of exercise a day, just like us, no one form of workout is right for every dog so talk to your veterinarian before starting their exercise regimen. Make sure your vet educates you on the signs of exhaustion or overheating. If your pooch pants excessively or hyperventilates, if his tongue and gums turn brick red, or if he can’t keep up and stands or lies listlessly, stop exercising and seek immediate veterinary care. These may be signs of a heat stroke, which is potentially fatal.

  • Doggie Paddle With Your Pooch

Not only is swimming fun and a great work out for both of you, its great for dogs with arthritis as well as dogs with short noses that are not efficient for breathing. Taking a dip in the cool water can help overcome heat exhaustion that’s caused by exertion.

  • Interval Walking and Jogging

Dog owners walk an average of 300 minutes per week, whereas people without dogs walk about 168 minutes. Take longer walks a day and if your dog is healthy enough, try adding a few sprints in between to boost their metabolism as well yours.

  • Playing Fetch For Your Abs

Tone your tummy while your dog sprints for his favorite fetch toy. Sit on the floor and, as you hold the toy in your hand. come up for a crunch and pretend to throw. Alternate between throwing and faking it and you’ll get a good abdominal workout while your pup works its cardio.

  • Obstacle Course

Creating an obstacle course is great agility and circuit training for both you and your companion. For yourself, set up specific stations like jump rope, hula-hoop, kettle bells, etc. For your dog, set up stations like hurdles, mazes, and sprints.  There are several companies that even specialize in working out with your dog including www.leashyourfitenss.com and www.k9fitclub.com.

  • Puzzles

Just like us, it’s as important to keep mind agile as it is the body. Train your dog to think by teaching them to hunt or play hide and seek with their favorite toys or treats.

  • Nutrition

As hard as it may be to resist those big puppy eyes when they beg, it’s imperative to not feed your dog human food as it can take years off their life. Small, low-activity dogs need only about 185 to 370 calories daily, while a large pooch between 67 to 88 pounds may need between 1,000 to 2,000 calories, depending on activity level and gender. Yet many of our dogs get far more food than they need. More than one-third of U.S. dogs over 1 year old are overweight.  Consult with your veterinarian about your pets diet and what treats are right for them.


Colleen Demling, CPDT, CBCC owns, www.pawtopia.com, one of the most successful dog training companies in San Diego. She has been featured numerous times on local and national TV and Radio.


Pluggz is a footwear brand featuring proprietary grounding technology. Pluggz shoes give people a direct connection to the Earth when they walk on grass, sand, soil and even concrete. To view our complete line, please click here.






The immune system is probably the most important one in the body, because it influences the entire body.  It’s the defense force, fighting, and stopping, those invaders both within and without the body.

Keep your immune system in tip top share. The better it works, the better the body will cope with all the toxicity it will come across—and vice versa, because the lighter the toxic load, the better your immune system will work.

Here are some common things that weaken it.

  • Allergies: These are really a malfunction of the immune system because the body will see everything as a potential enemy and attack it. The immune system will keep working and working, which eventually results in a weakening and even more allergies.
  • Stress:  Whether the threat is real or imagined, the physiological reaction will always be the same, including increased cortisol and adrenaline, high blood pressure, bad cholesterol, and inflammation. You’ll also experience sleep deprivation, possible weight gain, and hair loss (or gain, in places you don’t want it, like the face). Practice stress management techniques, including meditation, breathing exercises and self-care like massages.
  • Processed foods: Today’s fast-food mentality includes packaged “convenience” foods that are often laden with sugar, salt, fat and chemicals. A healthy diet should include plenty vegetables and fruit; nuts, seeds; some spices like turmeric and cinnamon; and herbs, such as parsley and garlic.
  • Sleep deprivation:  A few years back, the Archives of Internal Medicine conducted a small, contained study.  They gave 153 people the rhino (common cold) virus by nose and those who got less than 7 hours were 300 percent more susceptible to getting a cold.
  • Alcohol.  Although some studies reveal that moderate alcohol intake can actually aid the immune system, alcohol overall has detrimental effect on health, including the brain and cardio system.
  • Lack of exercise. It enhancesmoods, by releasing those natural feel-good hormones, endorphins, which also promotes better sleep. Exercise carries oxygen and nutrients to the cells and helps detoxify the body, by eliminating toxins, accumulated wastes and poisons.




  • Dehydration can be a major cause of headache.  In fact, some estimate that 75 to 80 percent of headaches are caused by not drinking enough water.
  • Water, when combined with sand, is a natural conductive material that will help you connect to that powerful energy source, Earth. You’ll absorb those great electrons that keep you grounded. That’s why you sleep better at the beach—it’s not just because of the fresh air and sound of the waves.
  • Our brain is made up of 85 percent water.  Our bones, 22 percent.
  • We can lose 3 to 4 cups of water a day just by breathing (vapors) sweating and through urination.
  • You can become dehydrated with just a 2 percent loss of water.

Water is pretty to look at, but it’s so much more, affecting every system in our bodies! If you become dehydrated, you’ll also be unbalanced, and those systems won’t be able to function optimally. You’ll be fatigued, moody, lack energy and concentration and can increase the risk of health problems, such as cardiovascular.

How much water should you drink?  A good rule of thumb to start with is to divide your weight by 2—that’s the number of ounces you should drink per day–BUT you also need to look at it on a case-by-case basis; for instance, do you eat primarily vegetables and fruit? They have a high water content, so you may not have to drink as much.  And, yes, there is such a thing as drinking too much water—but more on that in a later post.

So drink up, because:

  • Water boosts energy, leading to more successful exercise: If you’re dehydrated you’ll move slower and be fatigued—not too conducive to exercise, is it?
  • Water makes you look more youthful:  Water removes toxins, so the skin’s clearer; it contracts muscles so the tissue’s plumper.  Some even insist it gives them a glow!
  • Water will give you the ability to handle stress better: You’ll be more focused, more energetic and more clear-headed, able to handle challenges and problems.
  • Water helps your heat function better:  On its website, the American Heart Association said water keeps the body hydrated and helps the heart more easily pump blood through the blood vessels to the muscles. And, it helps the muscles work efficiently.  “If you’re well hydrated, your heart doesn’t have to work as hard,” added John Batson, M.D, a sports medicine physician with Lowcountry Spine & Sport in Hilton Head Island, S.C., and an American Heart Association volunteer.

About pluggz:

Pluggz is a footwear brand featuring proprietary grounding technology. Pluggz shoes give people a direct connection to the Earth when they walk on grass, sand, soil and even concrete. To view our complete line, please click here.




We’ve all heard the comments: “40 is the new 20,” or “50 is the new 30,” but some insist that is not so.

“We are in such a youth-oriented society that we’re in denial,” Annabelle Gurwitch, comedienne and author, I See You Made an Effort, told Bill Mahar earlier this year.  Mahar is the host of the television show “Real Time.”

As we age, we have different nutritional, exercise, skincare, supplementation needs, and more, she said noting that, “No one who’s 20 or 30 is going to believe it anyway.”

So accept your age, embrace it, live healthfully, and be vibrant and sexy!

As you take your journey, remember:

  • Eat as healthfully as possible! We all know the Hippocratic Oath, “First do no harm”—but Hippocrates also said “Let food be thy medicine.”That said, fill up on fruits and vegetables. Besides vitamins and minerals, you’ll get loads of antioxidants, substances that destroy free radicals, rogue cells that are responsible for disease and aging—just think of a free radical as human rust.
  •  Incorporate physical activity in daily life. Not everyone loves the gym. That’s okay, but the alternative is NOT to do nothing! Incorporate fitness into daily life; we know someone who makes sure she walks at least 1,000 steps per day and always takes stairs rather than the elevator/escalator. Run, hike, swim, play tennis, garden, etc.
  • Get enough sleep. At least 70 million U.S. adults experience sleep disorders, says the Centers for Disease Control.

Chronic sleep deprivation affects all systems: immune, nervous, skeletal and muscular and everyone should aim for 7.5 or 8.0 hours per night/

  • Take care of your skin. Research shows that skin actually ages itself,” Dr. SteveTsoutsouras once said. “All skin contains an enzyme called Arnox that produces free radicals; everyone has it .He noted that the aging process begins in our 20’s; as we age, cells don’t turnover as fast and skin takes longer to heal. When we don’t take care of our skin, by smoking, excessive drinking, or being thoughtless about your skin care products, it speeds up the aging process even more.



While most people think of New Years Day as a chance for a new start, many REALLY see September as the new beginning. School starts and work gears up. We’re back to our busy lives after those lazy, hazy days of summer.

September is when we’re revitalized, refreshed and determined—and how many times have you heard this? “I’ll finally start/finish that project now!”

With that in mind–compliments of pluggz–are some September resolution ideas:

  • Cook At Home More Often: Good for mind, body, soul and great for the wallet. Since YOU now control what you put in your body, it might see only the freshest, healthiest and most natural foods.
  • Jumpstart Your Day with Nutrition. It doesn’t need to be “typical” breakfast food, but it can also be a green juice, salad, leftover soup, or whatever you want–as long as it’s healthy.
  • Incorporate Fitness Into Your Daily Life: Physical activity enhances mood, controls weight, fights fatigue by carrying nutrients and oxygen to the cells, and even helps promote sleep. Take stairs instead of escalators and elevators; swim; bike; dance; hike or stretch.
  • Get More Sleep: Sleep deprivation leads to exhaustion leads to illness and injury. Experts suggest getting at least 7.5 hours a night.
  • Declutter: Clean house, garage, yard and closets. Get rid of that which no longer serves you.
  • Meditate every day: Even just 10 minutes daily can help!
  • Breathe: As Dr. Andrew Well says on his website: “Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems. To learn some techniques, click here.
  • Practice Self Care: Set aside a little time each day for “just you” and some quiet time. Read a good book, listen to a favorite piece of music, take a long bath, get a massage, hike, etc.
  • Keep a gratitude journal: At the end of each day—no matter how awful that day was–write down 2 or 3 things for which you are grateful; watch your perception change
  • Change your shoes, change your life: Pluggz (grounding) footwear is committed to keeping you well, happy and vibrant! Read this: http://blog.pluggz.com/2013/11/13/change-your-shoes-change-your-life/

Now let’s here from you.  What is your Autumn routine?  How do you get started for the “new year?”



1. Feed your body, mind and spirit, literally.  There’s no doubt that some foods are a lot more powerful than others, and that includes vegetables, fruit, nuts, seeds; some spices like turmeric and cinnamon; and herbs, such as parsley and garlic.

2. Manage stress.  Stress is inevitable and if you don’t learn to manage it, your body will be flooded with those “fight or flight” hormones, cortisol and adrenaline.  If you’re a stress case you’ll probably toss and turn all night…and speaking of which…

3. Get enough sleep.  A few years back, the Archives of Internal Medicine conducted a small, contained study.  They gave 153 people the rhino (common cold) virus by nose and those who got less than 7 hours were 300 percent more susceptible to getting a cold.

4. Limit alcohol intake.  Although some studies reveal that moderate alcohol intake can actually aid the immune system, alcohol overall has detrimental effect on health, including the brain and cardio system.

5. Exercise can enhance your mood, by releasing endorphins which can make you feel better and reduce stress. It also controls weight and promotes better sleep. Exercise fights fatigue by carrying oxygen and nutrients to the cells.  It also helps detoxify the body, by eliminating toxins, accumulated wastes and poisons.

6. Practice gratitude. Robert Emmons’s book, Thanks!  reveals that those who practice gratitude regularly are 25 percent happier, because you become more optimistic and that makes you healthier and happier, boosting your personal and professional life.  It raises your vibration and makes you feel even more connected, leading to clearer thinking and more decisive action.

7. Get enough rest and recreation.  Go out in the sunshine, play with the kids, pets or your friends. No, it’s not selfish!  If you don’t take care of yourself, how can you take care of others?


In the past, both wild animals and cavemen were naturally grounded, having regular contact with that powerful energy source, the earth.  All were lean and healthy.

We may have evolved from wild animals or cavemen, but animals can still teach us a lot about grounding:

  • Diet.  Wild cats ate rodents and birds.  Wild dogs consumed their entire prey, including brains, kidneys, liver and more.  Today’s pets still do best with a diet as close to nature as possible, with anatomy that includes shortened intestines and a lack of certain enzymes—not to mention an increase in allergies.  We should eat close to nature, too. In fact, the caveman wouldn’t eat anything that wasn’t hunted or picked.
  • Get outside, get active.  Wild animals and cavemen spent their days walking, running, hunting and climbing.  Today, pets stay mostly indoors, and shoes, asphalt, wood, rugs and plastics keep us from making contact with the earth.  Both humans and pets now experience weight issues, diabetes, depression, high blood pressure, increased inflammation and more.
  • Sense of community.  Dogs, especially, are social and travel in packs. In fact, the wild dog would have a special howl to alert the other dogs of a new puppy, and the other dogs would howl and dance in celebration.  Human beings are also naturally social, but we all live separate, lonely, isolated lives. Maybe it’s time to start reaching out again!
  • Positive thoughts:   Some pets have one mood, pure joy and happiness, and reveal that mood even in the worst of times. When an animal does get mad, it’s all over in minutes, without any grudges or resentments. Some pets had terrible starts to life, but now live in warm and loving homes. We call that hope. Some animals, like horses, have big, generous, loving hearts—and some just make us laugh. .