Spring 2017 Classes on the Calendar

I woke up to new snow on the ground here in Bozeman Montana, it’s our winter home featuring lots of skiing up at Big Sky! Funny thing about that snow, it made me think of spring time and Nordic walking.
So I spent my day updating my calendar with upcoming classes and special programs. Most of them have links inserted so you can register online. As promised I’ve already scheduled some Beyond the Basics Classes and look forward to adding more as the season gets under way.

Consider this your invitation to join me at a class or a walk. It will soon be time to put away that winter gear and layers and step out with your poles! I hope to see you soon!

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Updated MN Winter Indoor Walking Spaces

If the arctic deep freeze outside is making walking difficult or maybe even impossible to do here’s some ideas of indoor walking spaces in and around the Twin Cities in Minnesota.  If you live in another cold area you might look at similar locations in your community.  Be aware that many surfaces at malls and indoor walking tracks are not pole friendly.  Always check with the facility before you bring your poles.  But even if you have to do a vanilla walk it’s better than no walk at all!

Mall of America, Bloomington
60 E Broadway
Walking maps available or join the Mall Star Walking group

Shopping Malls                                                                                                         Most of the indoor shopping malls are open early for walking.  Check for the schedule and which doors are open.  Plan to leave your valuables at home and run in fast without your coat.   Burnsville, Eden Prairie, HarMar, Knollwood, Ridgedale, Rosedale and Northtown to name a few.

Minneapolis Skyways                                                                                         Get up and enjoy the view from the skyway system. Make it an adventure and be aware that some of them are not open past business hours.

Eagan Community Center                                                                                        If you’re a member the indoor track is free, otherwise there it is $3

Maple Grove Sports Dome
9880 Fernbrook Lane North.
Free. Check their schedule for available times

New Brighton Community Center
400 10th Street NW
M-F 6 am – 10 pm; Sat 8 am – 10 pm; Sun 8 am – 6 pm
Cost: $3 per time, drop in, walking only, pass cards available

Plymouth Creek Center Fieldhouse                                                             14800 34th Ave N.
Plymouthmn.gov for the schedule
Free walking there during the winter months, check schedule

The Oval, Roseville                                                                                                2661 Civic Center Dr                                                                                               Free, Check their online calendar, and call before going in case of last-minute changes. Be aware, the space is cold because it’s up behind the ice rink.

West St. Paul Sports Dome
1655 Livingston Ave
Open for walking Monday-Friday,  free
Hours are generally 7:30 AM – 4:00 PM

More indoor walking from the Twin Cities Moms Website

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A Resolution You Can Stick With…

Make 2017 the year that you stick with your resolution! Pick up 2 special sticks and become a Nordic Walker, improving your overall health and well being as you make walking fun again! It’s easy to get started, really all you need is Nordic Walking poles, good walking shoes and an attitude. The poles and shoes are the equipment, the attitude will help you get past the feeling that everyone is watching you and wondering just what the heck you are doing with those poles.

But never mind those who don’t understand the power of the poles. Simply smile when they ask if you forgot your skis or if there’s snow in the forecast. Tell them it’s Nordic walking and let them do some searching. Sometimes self discovery is the best way.

Be sure to check for classes and groups in your area. My spring classes have been confirmed and I’m working on updating my calendar. If you have questions about poles or those first steps let me know! I love to talk sticks.

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Winter Walking Tips

To slip or not, that is the question. If your sidewalks and trails are now covered in snow your poles may be slipping just a bit instead of giving you the stable grip for your push that you’re used to having in warmer seasons. What to do?
First you can simply take off the rubber boot tip, put it where you’ll be able to find it and walk with the bare metal tip. LEKI flex tips feature a carbide tip  that is very hard and actually concave so they provide excellent grip on hard cold surfaces. If you remove the tip be sure to lengthen your poles about 2 cm so they won’t feel short while you’re walking.

Your other option, one that works well if you’re moving along a trail that is mixed frozen cement and snow and ice, is to get a pair of LEKI studded traction tips. This is my husbands favorite as he doesn’t like the noise of the bare tip on cement and pavement. The small carbide spikes work similar to a studded snow tire and provide excellent grip on your winter walks.

Don’t let the ice and snow keep you from enjoying your poles!  and be sure to get a pair of shoe grips for the bottom of your walking shoes.

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Special Taste of NW for Parkinson’s in Willmar

Congratulations to the city of Willmar for becoming the most recent community to be recognized as a Parkinson’s Friendly City in Minnesota.  It makes a big difference for those living with Parkinson’s and their family to have better understanding and support in the community.

Many of the fitness programs in Willmar are leading exercise classes and activities that are easier for persons living with Parkinson’s to enjoy.  I am excited to be working with the Community Ed program to lead a special Taste of Nordic Walking for Parkinson’s on Tuesday September 20, 3-4:30 pm.  Nordic Walking adds balance, improves posture and encourages the symmetry of moving your whole body while walking.  It’s a great way to apply the Big Movements recognized to help with the symptoms of Parkinson’s.

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This class is also appropriate for seniors or others with mobility limitations that would like a slower paced class.  Registration is now open, the fee is $3.

As always poles will be available for use during the class, dress for the weather as we will be going outside, and come prepared for lots of fun and the joy of learning something new.

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2016 Fall Classes on the Calendar!

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Fall is my favorite time of year to walk and Nordic Walking is my favorite walk! Join me for a Taste, a one time Intro, a 3 part Become a Nordic Walker or Beyond the Basics in a community ed program near you! Check out the calendar for dates and times. Links will be available as soon as the websites are updated for fall.
As always if you don’t see one near you get a group of friends together for a private class. It’s fun, easy to learn and a great time to share with friends!

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Make Your Walk Count!

I went for a quick walk this morning, 2 miles to start my day with a paddle and a round of golf planned for later.  It was indeed a quick walk – 2.34 miles, average pace 13:55 per mile, 4,400 steps and 279 calorie burn.  I don’t often average below 14 minutes per mile but this morning I found my pace and moved quickly down the trail.  It felt really good!

I use map my walk to coach me on the trail and keep track of my walks.  I have a fitbit and in the past had a garmin to track my daily activity.  My cell phone has a health app and will track my steps all day long if it’s in my pocket. I wear a watch so I can track minutes if nothing else.  So I’m counting all day long.

But my walk doesn’t really count if I’m not working my poles and challenging myself to keep a pace and pressure on the poles. I know I can walk forever at 15 minutes per mile so I need to increase my pace if I want to get my heart rate up.  I know I can take it easy on the poles but to increase the workout and the upper body strength I need to apply maximum pressure and follow through on my poles.  When I reach that goal I find my “runner’s high” and the miles fly by!

How do you count your walk?  Do you work your poles or just take them for a walk?  If you’ve been walking with poles it’s time to put the pressure on and make that walk count!

I have some Beyond the Basics clinics coming up, designed for the experienced Nordic walker who wants to take the next step and learn to really work those poles.  Join me!

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The Queen goes global!

It’s a small world.  Yesterday I was on my way to deliver a set of LEKI Carbon Travellers to a gentleman in New London, MN. He had met some Nordic walkers from my classes while walking on the trail.  He stopped them, asked questions about the poles and got my contact information.  The next day he saw another Nordic walker while walking and decided it was a sign that he needed to call me about getting started.  Random contact, but that’s how it so often happens with the poles. I had agreed to meet him at the middle school playground for the hand off and a quick introduction to get him started with his poles.

As I waited for him to arrive I got a call on my cell.  I hesitated to answer it as there was no caller ID.  Imagine my surprise to discover that it was a man from India!  Ranjit had just received his Carbon Travellers, found my website and blog and called to get his questions answered in person from the queen. We had a delightful conversation and he followed up with an email this morning.

Serendipity?  Coincidence?  The universe works in mysterious ways but I am now connected to two more Nordic walkers, one going to Germany this fall and the other living on the other side of the world.  The joy of walking with poles is our common bond and I look forward to hearing about their new adventures with Nordic walking.

What is your story?  I’d love to hear about it!

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Walk in Real Time

I meant to track my walk today. But my phone went dead and silent, I didn’t wear a watch and I left my Fitbit at home. I was off the grid for each step. So instead of listening to my digital coach tracking my time, distance and speed I relaxed into my pace and became one with my walk.
I’m in Arlington, WA and walking the road along my daughter’s neighborhood. As I freed my mind I became aware of colors and textures around me. The bright yellows, purples and whites of wild flowers, wild prickly blackberry vines growing up and over and onto the road, lacy ferns as tall as I am in the ditch, flowering trees of a multitude of color and size (I have no idea of their names), and the many colors of green growing into summer.
There were large black slugs crawling on the road and birds singing up on the wires. The deep cool darkness of the heavy forest pulled me in to the strength and wisdom of the large old trees forming the canopy overhead. The sun broke through and tempted me to remove my jacket. Slick black cows stood in belly high in the pasture grass while their calves napped next to them. Fences had been tightened since my last visit and some fields were empty of their former occupants.

When I turned around at the top of the hill my eyes settled on the mountains shrouded in clouds and mystery. Rain was coming back soon so it was time to hurry home. I arrived safe and dry.

I don’t know how far I went or how fast I walked or how long I was gone.  Yet I know how relaxed I was when I stopped and sat on the porch enjoying all the goodness of a walk outside.  Sometimes it’s good to be off the grid!

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New Nordic Walking programs in the Twin Cities!

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The most common question from new walkers is “Where are the groups?” It’s always more fun with a group and Nordic Walkers are no exception. To be successful with a new activity you need a buddy and a schedule so why not make it 5 or 10 or 20 buddies?

This month we have kicked off Nordic walking programs in Edina, Fridley and Brooklyn Park. The Introductory programs were very well attended and based on the energy of the group everyone had a great time. They all have Nordic walking groups on their calendar now, joining Maple Grove 757 Nordic Walkers and Hoigaard’s Nordic Walking Tuesdays. Eden Prairie is adding Nordic Walking to their Fitness in the Park programs and Pedal and Roll and Stroll for Parkinson’s has walks coming up as well. My calendar shows my own walks in St Cloud and Cold Spring. There’s lots going on out there so hopefully there’s one close to you!

I’m trying to get information on all of them on my calendar but for now use the links to contact the various programs for more information!  FYI  all of these programs have poles for you to use during the walks.  If you join them and want to buy your own poles I have a good selection in stock right now.

Happy Walking!

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