Wednesday, May 26, 2021

Pet Safety During the Summer

 As a retail director of a New Jersey running company, Jennifer Heiner works closely with the company’s founders to operate four brick and mortar retail stores. Outside of her work, Jennifer Heiner enjoys spending time with her pet, an English bulldog.

Widely known for its gentle disposition, the English bulldog is excellent with children. Owners of English bulldogs also appreciate that they require only moderate exercise and socialization and rarely bark or dig. The primary drawbacks of the breed include high tendencies to drool and snore. English bulldogs can also rapidly overheat and experience breathing problems in warmer climates.

Now that the summer months are almost upon us, its important to make sure that all of our pets, not just English Bulldogs and similar breeds that overheat easily, are safe in the summer heat. 
As you can see in the image above, bulldogs are what are known as "brachycephalic" breeds, which are extremely prone to overheating due to their shortened nasal cavity. The question then becomes, what are some of the signs of overheating in dogs, especially Bulldogs? 



The most common symptoms are the excessive panting, vomiting, GI upset, dark red gums due to lack of proper oxygen, and rapid heartbeat. Dogs can even start to have tremors and develop seizures and fainting spells. 

What are the best ways to avoid these problems? SIMPLE! Keep your dogs inside during the summer. While we are all tempted to have our dogs with us out by the pool (remember, most bulldogs CAN'T SWIM) or joining us in other summer family fun, they unfortunately do not have the ability to sweat and cool down like we do. Therefore, its best to limit their walks to early in the morning or late at night when the sun is not as strong, and the pavement and sidewalks are cooler. Keep fresh water available for them at all times. Invest in cooling blankets and cooling mats to keep them comfortable if they do join you outside. And if your pet starts to develop any of the warning signs, please take them to the vet immediately! Their life depends on it! 






Wednesday, May 5, 2021

Creating a Workout Plan to Get New (or Returning Runners) Into (or back into) Running!

A graduate of Lehigh University in Bethlehem, Pennsylvania, Jennifer Heiner holds a bachelor of science in business administration, with a double major in Marketing and Economics. In addition to overseeing the daily operations for four branches of a New Jersey running company, Jennifer Heiner organizes group runs in preparation for the New York City Marathon, including the Three Bridges Runs, which are organized and produced by the New York Flyers. 

As if that did not keep her busy enough, Jennifer Heiner also works with local beginner athletes to help them get motivated, get moving, and work their way up to a running program. Some of these athletes are beginners, having never ventured into the running world before. Starting off slow, and gradually building up, is the right plan for any athlete at any level, trying to incorporate too much too soon can lead to burn out and injury. 

One of Jennifer Heiner's closest friends, and a person whom she met through work, has decided to embark on a new fitness journey and enlisted Jennifer Heiner's help in reaching her fitness goals. So far, this friend is almost six weeks into her journey. Not only has Jennifer Heiner given her workouts to do cardio wise each day for those six weeks, but has also gradually introduced strength workouts she can do at home with resistance bands, body weight, and free weights to get her started on her strength journey as well. 

Here is a sampling of weeks three and four on the schedule: 

4/12 - Caroline Girvan video; 6 minute abs 
4/13 - Emma Coburn Video; 90 minute walk
4/14 - Emma Coburn Video; 90 minute walk
4/15 - Caroline Girvan video; 6 minute abs 
4/16 - Caroline Girvan video; 6 minute abs 
4/17 - Emma Coburn Video; 30 minutes of run walk! 5 minute walking warm up; alternate 1 minute run/1 minute walk; 5 minute walking cool down 
4/18 - Emma Coburn Video; 30 minutes of run walk! 5 minute walking warm up; alternate 1 minute run/1 minute walk; 5 minute walking cool down 
4/19 - Rest! 
4/20 - Caroline Girvan video; 6 minute abs 
4/21 - Emma Coburn Video; 30 minutes of run walk! 5 minute walking warm up; alternate 1 minute run/1 minute walk; 5 minute walking cool down 
4/22 - Caroline Girvan video; 6 minute abs 
4/23 - Emma Coburn Video; 30 minutes of run walk! 5 minute walking warm up; alternate 1 minute run/1 minute walk; 5 minute walking cool down 
4/24 - Caroline Girvan video; 6 minute abs 
4/25 - Emma Coburn Video; 40 minutes of run walk! 5 minute walking warm up; alternate 1 minute run/1 minute walk; 5 minute walking cool down 
4/26 - Rest!

What are these videos, you ask? Some of Jennifer's favorite easy, quick, and effective videos that she recommends to everyone, not just beginners, are as follows: 



Pro Runner Emma Coburn's Pre Run Routine - Bing video

A good pre run, pre walk, routine is essential to warming everything up, and Emma Coburn's video, listed above, is a great one. Post run, doing an ab workout to work on core, and focusing on full body strength with one of the many Caroline Girvan videos (some of which are short, sweet, but VERY effective) just rounds out the perfect day of training and focuses on the whole body, something that runners often overlook or ignore. 

Stay tuned for more helpful links and tips on our fitness journey!