Wood Lake Nature Center, the “Place to Be” May 9… Nordic Walking Open House

Posted on by alglemke
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The sun came out today and I have hopes of putting away my wool sweaters, I’m not doing it yet tho.  But it does give me hope that we might have a beautiful day for our first annual Nordic Walking Open House on Monday, May 9 from 2-7:30pm.  In case of rain, event held indoors with enough space to show you how to Nordic Walk.

One of the goals of Great Lakes Nordic Walkers is to bring together the curious and the experienced walkers to share the fun and fitness of Nordic Walking.  When Rhea suggested we do an Open House at Wood Lake Nature Center I had never even heard of this beautiful gem of a park.  Now it’s one of my favorite places to suggest to anyone looking for a new walk or just the opportunity to sit quiet and enjoy the natural surroundings.

We have a great line up of clinics, Tom Rutlin of Exerstrider is joining us to present Nordic Walking for Stability and Balance as well as a special introduction to the unique technique of his Exerstrider poles.  Other clinics will be “What’s the Buzz” conversations about Nordic Walking and what it’s all about, Nordic Walking for Girl Scouts Fitness Walking Badge, Nordic Walking for Runners and Active Body Active Brain.  The complete schedule is available here.

All afternoon there will be Nordic Walking Instructors available with poles to introduce you to the joys of walking with poles. Whenever you come I can guarantee you a lesson!  Doesn’t get much better than that.

The afternoon will finish with a group walk at 6:30pm.  As always poles will be available (with ID) for the walk and all levels of energy and expertise are invited.  Bring your poles, bring a friend, come meet new friends on the trail.

This event will kick off a great summer of Nordic Walking.   See you there!

Get Ready, Get Set for May 9 Nordic Walking Open House. May 18 certification, May 22 World Nordic Walking Day

Posted on by rheamn
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With Spring finally here we are all ready to get active once again.  Would you like to learn how to Nordic Walk or maybe just listen in on what it’s all about or meet others that are already Nordic Walking?  Come to our Free open house on Monday, May 9th at Wood Lake Nature Center in Richfield anytime from 2 – 7:30.  Qualified Nordic Walking instructors on hand.

You’ll find continuous Nordic Walking mini lessons to get you started, poles to use with ID.  Multiple clinics, see schedule here.  Group walk at 6:30.  Hope to see you there.

In other news, if you are interested in becoming a Nordic Walking Instructor or Group Leader, a certification class is to be held on Weds May 18, at Hyland Park Reserve in Bloomington, MN.  More details here.

And finally, on May 22, it is World Nordic Walking Day.   Get out in your area and show off those poles.  You’re welcome to join other Nordic Walkers at 8am @ Lake Calhoun, Thomas Beach, with the Nordic Walking Queen, or  11am at Valley Natural Foods, Burnsville with Nordic Walk This Way or 1:30 Lebanon Hills Visitor Center, Eagan with Nordic Walk This Way. Poles available for use if you don’t own your own.

Nordic Walking, the other runner’s high

Posted on by alglemke
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What do runners do when running is not an option?  It may be an injury, age, or simply use and abuse of those knee and hip joints that take running off your training schedule.  When that happens many runners turn to walking to fill in the gap.  It’s a great low impact workout but walking just doesn’t offer the same “runner’s high” that comes from the heart rate and energy level of running.

As a Nordic walking instructor I’ve had many “recovering runners” come to classes.  They are always surprised by the workout level they are able to achieve with the poles.  Engaging the upper body not only increases heart rate and calorie burn it also supports those lower joints allowing one to take the workout to a higher level in comfort.  Nordic Walkers often report that the high energy levels along with the rhythm of the poles will move them into a kind of moving meditation zone, similar to a runner’s high.

You don’t have to be in recovery to enjoy walking with poles.  Nordic Walking is a great choice for your “rest”  or non running day of your training schedule!

You don’t have to take my word for it, come and try a class or demo.  Experience for yourself the other runner’s high.

A Workout in the Park ….. French and Cleary…. Nordic Walking offered

Posted on by rheamn
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Three Rivers Parks has been and continues to offer their Green Fit outdoor program at French Regional Park in Plymouth and they are introducing it at Cleary Lake Regional Park in Prior Lake this Spring.  The program has officially begun, but you can still join in.  $60 for a 3 month program (March-May) that meets 3 times a week (Mon, Wed, Thurs) from 5:30-6:30pm   You’ll be doing a lot of different outdoor activities, such as Nordic Walking, yoga, paddling, climbing wall and more.   A pdf schedule for each of the parks  is provided on their site.  The Star Tribune published a nice article on 3/16/11, “A Workout in the Park“.  You’ll see photos of snowshoers,  however with this Spring melt that equipment is probably headed for storage.  The whole point of this Green Fit club is to introduce you to all the great outdoor exercise activities you can do to at your local parks and to participate with other like minded individuals.

Spring Challenges!

Posted on by alglemke
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It’s time for some spring resolutions to get outdoors now that winter is loosing it’s grip.   The good news, there are lots of fun programs that can help motivate you to step it up and get back into your Nordic Walking routine.  Here are just a few ideas

Hennepin County Step To It May 9-June 5

Minneapolis Heart Institute Foundation’s Women on the Move June 1-July 20

American Heart Association’s Start!Walking April 6

Map My Walk Spring Challenge, Walk a Marathon in 30 days! goes until May 15

Dakota County’s Simple Steps Program begins May 1

With the exception of Women on the Move these programs are free!  Women on the Move includes training and entry into the Heart of Summer 5K hence the $40 fee.  Pick the one that fits best for you and have fun!

Boost Endurance and Build Upper Body Strength with Nordic Walking Poles

Posted on by rheamn
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By Rhea Kontos, Certified Nordic Walking Instructor

I have running to thank for introducing me to Nordic Walking (NW). Several years ago I decided to revisit running after a sore knee had convinced me to give it up. I fell in serious like

Heart of Summer

with it again, even though my knee continued to talk to me.  I joined a local training group called “Women on the Move“, and started an 8-week training course that helped me run “The Heart of Summer” race successfully.

Not long after, I read about the benefits of Nordic Walking. I learned that NW was originally an off season training technique for elite cross-country skiers. The article said I could burn up to 40% more calories than just walking, take up to 30% of the impact off ankles, knees and low back, improve my posture, build upper body strength and cardio endurance. I went right out and got some NW poles (not to be confused with Trekking poles!).

Within a short time I was hooked. The knee pain subsided, my upper-body posture and strength dramatically improved and I noticed a big cardio endurance boost. Today I still run an occasional event, sometimes with my NW poles, sometimes not. But I always train with them, often doing run/walk intervals. After all NW not only engages 90% of your muscles, it’s also fun…what’s not to like?!

Check out this 2 minute video showing basic NW technique and variations for training. Then check out all the classes offered here on this website. And finally, note that Women on the Move is incorporating NW into their Summer Training program at Lake Nokomis.  It’s really catching on!

Spring Nordic Walking Classes are now posted

Posted on by rheamn
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Ok, everyone is looking forward to Spring especially with this recent blast of snow, so how about learning how to Nordic Walk?  It is easy to learn and so very good for your entire physical being.  Everyone can do it and one of the best things is that you can Nordic Walk anywhere.  You don’t need a club membership, all you need is some Nordic Walking poles and some decent tennis shoes to get started.  A great way to get started is by taking a class where you can borrow poles, learn from a seasoned instructor and give it a test walk.  Soon, you’ll be burning more calories, toning your whole body and gaining back that proper posture you once had.  Check it out, many choices for classes:  Register soon, they fill up fast!

Happy Anniversary to us! That’s you too!!

Posted on by rheamn
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Today, we are celebrating our one year mark of this web site, Great Lakes Nordic Walkers.  This collaborative  idea we had in late ’09 to join efforts as Nordic Walking instructors has been a beautiful journey to date.  What we have seen is a sense of  harmony within the Nordic Walking community of instructors and practitioners.  We continue to invite everyone to try Nordic Walking and you will find that this site is a great tool to find instruction, events and much more. The Nordic Walking Expo was the hallmark for GLNW in 2010 and we thank all of you for being instrumental in that.  One of our key goals is to keep Nordic Walking in the public eye.  A way that you could help us with that, is just to get out and use your poles within your own community.

What do we have planned for 2011?  We are working on a few things right now and will be announcing them soon.  In the meantime, dust off those poles and get ready for some outdoor walks.  If you are looking for an event or two to participate in this year, please visit the event page.

Frosty Morning

Posted on by alglemke
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Feeling a bit of Holiday overdose I pulled myself out of bed on Monday morning at 5:30am for my Nordic Walk with Gail, my walking buddy.  It was cold and quiet out on the road and we could see stars and a quarter of a moon – good omens for a sunny day.  It was hard to get moving but wonder happened as we walked along.  A heavy morning frost settled out of the air onto the trees and the rest of the world around us.  By the time we got home it was a winter wonderland all around.

Just never know what you’re going to encounter on an early morning walk!