A Midwest resort ideal for Nordic walking

Last month I had the pleasure of returning to Justin Trails Resort in Sparta, Wisconsin. Besides enjoying the nearby bike trail, which follows an old railway line through tunnels and small towns, I spent some time teaching and helping Donna Justin get set up to offer Nordic walking at the resort.

If you read my last post, you’ll know that Justin Trails has some wonderful and uniquely private cross country ski trails that traverse the lovely central Wisconsin hillsides. In the summer, these trails are great for hiking, and also encompass a popular disk golf course! Now guests and visitors will also have the opportunity to Nordic walk the trails, and snowshoe with Nordic walking poles in the winter.

Resort guests and new Nordic walkers!

 

Heidi and George, the Siberian huskies, can show you and your dog how to Nordic walk together.

If you’re looking for a getaway in the country, with accommodations that are cozy and well-appointed, delicious and healthy breakfasts, friendly and gracious hosts, charming pets, and trails that are right out your back door, Justin Trails is the perfect choice. When I wasn’t biking or Nordic walking, I enjoyed kicking back with a good book on the porch, looking out over the gardens to the fields and hills beyond. I hope you’ll treat yourself to a visit soon!

Nordic walking? Think Nordic skiing!

Just as when a gardener starts poring over seed catalogs in anticipation of spring, the end of winter is a great time to do some research on trails you’d like to visit when the warm weather comes. If you’re a cross-country skier, you will already be tuned into the trail options around you – but if you’re not, now is the time to think like one.

Many people think of using Nordic walking poles on roads, paved trails and hiking trails. But I believe to really enjoy the finest Nordic walking, using your poles on Nordic ski trails is the best!! Nordic walking grew out of Nordic skiing, after all. Why are these trails ideal? They are typically covered with low-growing grass, making for a comfortable pole plant. They are usually WIDER than other walking/hiking trails, reducing the risk that your pole will catch on vegetation and allowing you to walk side-by-side with others. They can offer hills that are not too steep, but provide a good challenge, and along with that, some beautiful views. Walking on cross country ski trails gets you out in the natural world, with all its wonders.

You can find cross country ski trails through city and county park brochures and websites. An excellent resource for trails in the Upper Midwest is skinnyski.com (go to their Trails section, then click on Ski Trails for their excellent map).

I love to cross country ski myself, so last weekend headed out of town and discovered some wonderful ski trails in the Lake Pepin and SW Wisconsin areas.

The trails of Great Bluffs State Park, just south of Winona, provided just what was promised – some wonderful views overlooking the Mississippi River and Lake Pepin. I am looking forward to walking there especially in the spring and fall, when the foliage should still allow many nice views of the river.

Skiing at Great Bluffs State Park, MN

View from Great Bluffs State Park

In Wisconsin, just south of Sparta, I stayed at the delightful Justin Trails Resort – a former working farm that now offers 10 miles of ski and snowshoeing trails, and a wonderful B&B! This is an excellent place to relax and ramble as far as you like without having to drive anywhere. The trails go through wooded hillsides, and when you reach the hilltops, there are exhilarating views of the rolling hills all around. I will be offering a class there later this spring (stay tuned!!), but encourage you to visit any time for some R&R (in my book, Recreation and Relaxation 🙂 )

On the trails at Justin Trails

Justin Trails Resort

Nordic Walking at the Midwest Mountaineering Expo

Stop by and say ‘hi’ tomorrow – I’ll be doing a mini-clinic at the Midwest Mountaineering Outdoor Adventure Expo, 7 pm Friday at the Cascade Lodge booth. Or check out one of the Nordic Walking demos by MM’s Brian Glader on Saturday and Sunday. Or hear stories from the amazing walking duo of Full Circle Superior who walked around our great and precious lake this summer. Or, just come and shop – the deals are great!

Did you know that there’s one place you can get news of Nordic walking activities and events like this from all around the region? The Great Lakes Nordic Walkers website has it all! Check it out!

Wonderful Weekend Getaway at Cascade

Those of us who ventured up to Cascade Lodge this weekend for the Nordic Walking Weekend Getaway were warmly welcomed by Mother Nature. Last year at this time the first snows had already fallen in Lutsen, but this weekend was bright and sunny with temps in the 60s – absolutely perfect walking weather! Just as perfect were the participants – Karen, Terri and Barb – who joyfully embraced the walking, the shopping (in Grand Marais), and along with my husband Mike, provided delightful company throughout the weekend.

Friday night we enjoyed dinner together at Cascade Restaurant, amongst people who all seemed to know eachother. We soon found out they were there for a wedding rehearsal dinner, so we played our own small part in adding to the festivities 🙂 After a new class I’ve developed on using strength and relaxation in walking, we set off on our first walk, followed by one later in the afternoon, and another on Sunday morning. All in all we walked about 10 miles – through the woods, along the shore, and up to one of the highest points above Grand Marais. Being based near the Cascade River, we were able to take in the many waterfalls along its course, as well as the lovely trail running along the lake. Grand Marais itself was bustling with late season tourists (and their dogs) on Saturday afternoon, and we all spent some enjoyable hours browsing in Ben Franklin, the Trading Post, and other shops.

At our party in the cozy lounge of Cascade Lodge on Saturday night we were treated to an interesting presentation by Michael O’Phelan, the owner of the lodge, about the lodge and area throughout the seasons. Later we sampled videos of Nordic walking from around the world. (Did you know there is a Nordic walking song in Germany?!)

One highlight for me occurred as I was returning alone along a trail after double checking a route on Friday. As I walked near the shore, a mink came trotting toward me, with a fish as large as she was in her mouth. She came to within 2 feet of me, then stopped. Sniffing the air, then dropping her fish, she approached to smell my shoes. Since I had my camera around my neck, I thought I’d try to snap her photo. Sensing my movement she ran into the woods, but after a little while she returned to retrieve her fish, then turned around to pursue an alternate route!

What a way to enjoy these last precious days of fall before the frost sets in! My deepest thanks to everyone who came this weekend for a wonderful time and one that I will always treasure.

Get ready for the Nordic Walking Weekend!

A week and a half ago, I was up on the North Shore with my husband Mike, scouting out trails in preparation for the Nordic Walking Weekend Getaway I’m hosting Oct. 15th-17th. As always, it was a delight to be there.

Cascade Lodge

We stayed at Cascade Lodge – where the Getaway will be held – and as usual, Matt Farrell, Michael and Maureen O’Phelan and the rest of the Lodge staff were there to provide friendly and relaxed hospitality. At the restaurant, I was pleased to find they’re including many new vegetarian options on their menu. Over breakfast we watched the hummingbirds vie with one another for a spot at the feeders by the window.

For the whole time we were there, the lake was shrouded in fog – accenting the land and coastline. I managed to get in about a half hour of photography to capture the effect.

Along the shore

On Saturday night, Grand Marais itself looked like the setting for some mystery movie, with sounds muffled by the mist, and the streetlights penetrating only a short distance. Indoors, though, things were quite lively. We had a great meal at the Gunflint Tavern and heard the most awesome band –  the Pete Kavanaugh Group play – a wide variety of blues, rock, rockabilly and soul with amazing skill and energy. If you ever get a chance to hear them, check them out!

In total I walked about 13 miles of trails, and am really excited to have narrowed down the list to three especially interesting walks – each featuring different aspects of the area, with good surfaces and width for Nordic walking.

On one of the trails

We’ll be crossing some creeks and a river, taking in some gorgeous views of the lake from up above as well as lakeside, and going through different types of forests. On average we’ll be walking about 1 1/2 to 2 hrs. each time – about the same as our usual group walks. I can’t wait to show you these places – you’re going to love them!

If you haven’t made your reservation yet, please do so soon! Cascade has just put together a special lodging package for this weekend (call the lodge for details), making a visit to the North Shore even more affordable during this peak time of year.

Meet Nordic walker Stew Thornley

Those of you who come to my group walks may have already met Stew Thornley, a frequent participant. But you probably aren’t aware of Stew’s many interests, abilities and accomplishments. I initially got to know Stew as a colleague at the Minnesota Department of Health, but since then have found we share other things, like the same birthday, and an appreciation for Nordic walking!

Can you tell us a little about yourself?

I’ve spent most of my life here, except when I got out of high school, I went into radio sports broadcasting and worked in Sauk Center and DeSoto. I went to the University of Minnesota, graduated in business, and went into sales in the ‘80s. At the same time I was still doing various types of announcing.

Besides reading about sports, I started to research and write more. Throughout the ‘80s I worked on a book called ‘On to Nicollet’ – Nicollet Park was the ball park where the Minneapolis Millers played. I never saw them, but heard about those days from my dad. I found a publisher and got the book published in 1988.

That opened the door to doing books for children and adults. I’ve written 40 total. Mostly on different sports, but also one on graves of notable Minnesotans. I also did a children’s science book co-authored with my wife before we got married.

That created opportunities to do other stuff. It led to other communications jobs, including where I am at the health department, where I do training, public education and communications with the Drinking Water Program.

Since 1998 I’ve been doing online scoring at Twins games. I enter info into a computer. Since 2007 I have been one of the official scorers. In addition to keeping the official score, I have to call balls a hit or an error. That can get pretty touchy. I’m also an official scorer for the Timberwolves, but don’t have to make calls.

How did you get started Nordic walking?

I think I heard about it when you and I connected at the Bioneers Conference – I thought it sounded interesting. I started in August 2007 when we came to a group walk at Reservoir Woods. Then we did your class, and came for several weeks and learned to do it better.

What do you like about Nordic walking?

It kind of seems like you get a good total body workout. It’s supposed to be like cross country skiing, but that’s more of a production. With Nordic walking you can just grab your poles and be out the door in five minutes. I can get some of the same benefits as cross country skiing without having to do a big production. You don’t have to drive to the Y, change your clothes, etc. If I have to go through too much of a production it ends up not happening.

How often do you go Nordic walking? What’s your routine?

Sometimes I keep my poles in my car. Sometimes I go out from home to a park near where I live. I try to walk at least once a week. It depends on how things go. Sometimes I get up a little early before work and go out.

Where I go most often is near Central Park in Roseville because it’s near my house. I don’t have to deal with busy streets. Sometimes when I’m out running errands I’ll work it in. I know the trail near us takes 25 minutes to go around, so I’ll think, “Hey, do I have 25 minutes to go and walk?” and I’ll just do it then.

What advice do you have for people who want to increase their Nordic walking?

Keeping ‘em handy. I keep mine in my car. I do basketball announcing out in St. Louis Park – I want to beat the traffic so I go before rush hour, and then have some extra time, so I walk around Lake Calhoun. Find a nice place – like a lake – that seems like a nice place to walk, and just go out and walk.

Do you ever feel self-conscious Nordic walking?

Not really. Sometimes people will ask how I like the sticks.

What do you tell them?

I say “ I like ‘em. You get a better workout with them.”

For more interesting and entertaining information on Stew and his activities, visit his website: www.stewthornley.net

North American Nordic Walking Expo in Minnesota

What a weekend it’s been here in Minnesota for Nordic walking! This Saturday our local collaborative Great Lakes Nordic Walkers (GLNW) and Nordic Walking North America (NWNA) hosted the Second Annual North American Nordic Walking Expo in Bloomington. We had national and local experts teaching classes and giving presentations, demo lessons, Nordic walking pole and shoe vendors, representatives from the parks and walking events and clubs, Nordic walking-friendly retailers, and Nordic walking businesses. You can see the whole schedule at the websites above, so I won’t elaborate here. Rather, I’d like to share briefly a sense of the event, along with some of the things I picked up during the day.

One thing we all were relieved about was that in the midst of all the rain we’ve been having, the morning stayed clear, allowing us to set up and hold the group walk around Hyland Lake without interference.

Group walk around Hyland Lake

We grouped all walkers by county of residence, and people had nametags with their city so that they could network as they walked. I’d be interested to hear if this led to any new walking buddies – let me know if you are someone who made some good connections that day! Our hope was to help build more of a sense of community among Nordic walkers, and from the grateful comments I heard, that seemed to be happening!

The rain did eventually start, but that didn’t seem to deter people from staying and circulating around the Expo. Fortunately there was plenty of tent space to huddle under, and people to talk with everywhere.  Several people remarked to us how cozy the Nordic Walk for Life! tent was, and I think that was as a much a reflection on the wonderful people volunteering as much as the decor.

NWFL Volunteers Terri, Trish, Barb and Karen

I was so blessed to have such a great team helping me out with my tent – Kit Eastman, Barb Guiser, Karen Lundahl, Terri Barett, Trish Faust and Laura Sullivan – who really conveyed the spirit of fun and camaraderie that is Nordic walking at its best! (In the photo, note the debut of the new Nordic Walk for Life! t-shirt, which is now available for sale).

During another clear spell I was able to catch Suzanne Nottingham’s ‘Nordic Walking Bootcamp’ where she led us through a great series of stretches, balance and strength-building exercises that were quite challenging.

I’m looking forward to learning more from Suzanne and Alexandra Jurasin’s new book, ‘Nordic Walking for Total Fitness’ and incorporating some of these exercises into my classes and walks.

Malin Svensson demonstrating the arm swing

I also appreciated picking up some tips on teaching a proper arm swing from Malin Svensson, President of NWNA. Malin also has a new book out, ‘Nordic Walking,’ which has excellent information geared toward the beginning Nordic walker. Both Suzanne’s and Malin’s books are available through Human Kinetics publishers.

Kristine Zellmer and her Alaskan Huskie ‘Caird’ from Skijor Now were there to demonstrate how to walk with your dog pulling in front of you. Using tools and techniques drawn from skijoring (in which a dog pulls a person on skis), Kristine uses a bungee cord, a special fitted harness (for dog) and padded waistbelt (for human) to make it all work.

Unfortunately I was not able to catch all the lectures and classes since there was so much going on. Having the opportunity to informally chat with people was also valuable too. Under the tent with exhibitors highlighting walking opportunities, I got to meet the folks from the North Star Trail Travelers Volkssports group, part of a convivial community of walking clubs all over the state, and hear more about Nordic walking-friendly half-marathons offered by Walk On Minnesota and the 2010 Birkie Trail Run and Trek.

Local exhibitors tent

Another interesting thing I learned over the weekend was that Nordic Walking UK has led a successful effort in Britain to secure government funding to the tune of about $5M to promote Nordic walking, as a way to help create a healthier population and lower health care costs. Nordic walking was singled out for its broad accessibility and potential for impact that goes beyond regular walking.

Bookending the Expo was a presentation by Malin Svensson of NWNA, and instructor trainings offered by Nordic Walk Now and Exerstrider. I attended the latter on Sunday, and was happy to finally have a chance to learn more about this form of pole walking. Developed by Tom Rutlin, the Exerstrider poles and technique also have their roots in cross country skiing, but as Tom says, “with Exerstrider, the walking genes are dominant.” This means that the arm swing is more frontal and the stride is shorter than the more Nordic skiing type of Nordic walking which came from Europe and which I currently teach. For people who are looking for a greater sense of stability while still getting a workout, I think Exerstriders would be an excellent choice. These poles are distinguished by their strapless handles, and are used at a longer length than other Nordic walking poles.

There’s much more that could be said about this weekend, and for other accounts, be sure to check out the other blogs on my blogroll, in particular Great Lakes Nordic Walkers. We are looking forward to keeping the momentum going through this organization, and would love to hear your thoughts about what else is needed and any interest you might have in getting involved!

60 minutes a day

Last week a new study was published in the Journal of the American Medical Association, that found that in order to maintain a normal weight as we age , women should do moderate exercise 60 min. per day, 7 days a week. This study defined moderate exercise as  activities including and equivalent to brisk walking. Less time was required for more strenuous exercise.

We’ve all probably noticed how many of us tend to put on weight as we get older. In reading an article on this study, however, I was shocked to learn that on average, Americans gain 1.5 lbs. a year between the ages of 25 and 55!

According to the study’s lead author, Dr. I-Min Lee, an epidemiologist at Brigham and Women’s Hospital in Boston and an associate professor of medicine at Harvard University, “You can still do much for your health with a lower level of exercise, but if you want to exercise for weight control, it’s 60 minutes a day.” Even though other previous studies have found less time may be required per day, they apparently all advise exercising EVERY day of the week.

How do we get this much exercise consistently? Number One: by finding things that we enjoy, and experience some immediate pleasure from.

Often that’s not enough though. We need to make it easy to practice those activities. Do you struggle to find the time? Maybe you need to schedule it and get into a routine. Better yet, do it with a friend or group that will miss you if you don’t show. Is driving to or packing up to go to your exercise place keeping you from getting there at all? Maybe it’s good to have some things you can do at home or right in your neighborhood. Do you not always feel well enough to keep up with certain forms of exercise? Maybe you need to some things that you can do entirely at your own speed. Finally, do you have activities you enjoy but can’t do for 60 min. every day? Perhaps you need other complementary activities that you can do the rest of the time.

You know where this is going, don’t you? Yes, whether it’s all you do, or just part of your mix of exercise activities, Nordic walking is a perfect choice because most people find it fun, AND relatively easy to work into your day. Personally, it’s one of the few things I can imagine ACTUALLY DOING every day, other than regular walking or dancing.

Nordic walking when practiced correctly also elevates your heart rate, so you don’t have to walk fast in order to get a cardiovascular, calorie-burning workout.

There are endless benefits to maintaining a normal weight throughout your life. Let Nordic walking help you do that. 60 minutes a day.

2nd Annual North American Nordic Walking Expo – in Minnesota!!

Exciting news for all of us Nordic walking fans in the Midwest and around the country – we’re going to have a national Nordic Walking Expo here in Minnesota on Saturday, June 12th!

Several months ago a group of us Nordic walking instructors based in the Twin Cities – Rhea Kontos, Linda Lemke, Brian Glader and myself – got together and started dreaming about an event that would energize and feed the enthusiasm for Nordic walking that already exists in our area. Those dreams soon found a form when we approached Michael Gottschalk of the Three Rivers Park District about holding a Nordic walking event in conjunction with National Get Outdoors Day. Three Rivers has embraced the concept and is providing full support for our Expo at their outstanding Hyland Park Reserve in Bloomington. Until recently I had never been to this park, and was blown away by the sheer size of the park and trail system, and its beautiful range of terrain – rolling hills, wooded areas, lakes and wetlands!

As if this weren’t exciting enough, Malin Svensson and Gary Johnson, the founders of Nordic Walking North America and the organizers of the first North American Nordic Walking Expo last year in California have come on board as coordinating partners for our event.  With their involvement, we expect not only local but a range of national vendors and Nordic walking specialists. There will be group walks, special presentations on a variety of Nordic walking topics, and information on walking resources, equipment, and instruction opportunities.

A recent planning meeting at Hyland Park

Rhea, Linda, Brian and I have formed an organization called Great Lakes Nordic Walkers to help coordinate the event and everyone who comes to participate. On our blog you can find more information on the Expo, and sign up to receive updates with further details. We are looking for volunteers to help with the event, and trained instructors who can help lead intro lessons and short walks. If you are interested in getting involved, please contact me and we will get you plugged in!

Please mark your calendars and spread the word!

Poles for Shoulder Health and Rehab

Some of you know I’ve recently been dealing with a shoulder injury (NOT caused by Nordic walking!) and trying to recover from adhesive capsulitis – otherwise known as “frozen shoulder.” Apparently this is a condition that’s fairly common among middle aged women, in which the shoulder becomes very restricted in its motion, making everyday activities painful and difficult. Left untreated the shoulder typically returns to normal after about 2 years, but that time can be reduced with therapy.

As I’ve been doing physical therapy to restore my range of motion and strength, I’ve discovered a new use for my Nordic walking poles as rehab tools. My therapist had given me exercises to do using a golf club, but of course my poles were the natural choice! Some of the exercises are ones I teach and recommend as Nordic walking warm ups, but now I value them even more for helping the shoulder achieve or maintain its function.

If you find yourself with less arm and shoulder motion, whether from injury or years of slumping over a computer, you might experiment with using your poles regularly to gently stretch and build strength. Here are a few of the exercises I’ve been doing.

Shoulders relaxed, thumb up, use pole to stretch arm up in front

Shoulders relaxed, thumb up, use pole to stretch arm out to side

With pole behind, push hands together and squeeze shoulder blades

Hook thumb in harness, pull arm up from behind

The good news is you can do these any time, like on a break at work, or while watching TV. You don’t even have to be outdoors to benefit from using your poles!