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New Year's Resolutions Worth Keeping

If you’re keen to start the New Year with a focus on self-improvement, here are some suggestions:

  • get stronger

  • improve your posture

  • spend more time in nature

  • learn and master a new skill

  • make new friends

  • explore your town or city

  • improve your balance

  • boost your self-esteem & confidence

Hey, have you heard about Nordic walking?

If you live in Toronto, please join my happy group of Nordic walkers by registering for a session of my Nordic walking classes.

What a year you could have—accomplishing this entire list of goals with just one good decision!

New Year's Resolutions…Powerful or Pointless?

I hope 2023 is off to an excellent start for you!

One thing on my mind this week is the relationship between resolutions, goals, and systems.

Resolutions — We all know that these generally don’t work. If the object of your resolve is so important, why wait until January first?

Goals — These are good, especially if they’re specific, actionable, and include a deadline. But it can be easy to lose focus along the way.

Systems — These are excellent and are the framework you put in place to move you toward your goal.

  • Systems remove the need to remember and to be organized.

  • Better yet, systems eliminate the stress associated with playing defense with willpower all day and/or the guilt that arises from not following through.

  • Systems don’t have to be complicated.

    For example, my goal last year was to floss my teeth more regularly. (Did you know that flossing can help prevent heart disease?)

    The system I put in place was to simply leave the dental floss on the bathroom counter by my toothbrush instead of hiding it away in a drawer.

    Now, just seeing the floss when I brush my teeth is a trigger.

    So ridiculously simple, yet so effective.

    Maybe your goal is to be more active. Maybe your system could be to join a weekly fitness class or group.

    Make it an activity you enjoy, and then open yourself up to new friendships within the group.

    After all, friends make friends accountable: “See you next time!” “We missed you last week!”

    Friends are also the best motivators and esteem builders: “You look great!” “Wow, your skills have really improved!”

21 Things You May Not Know About Nordic Walking

  1. It's not hiking!

  2. Nordic walking poles aren’t the same as hiking poles!

  3. You can use your Nordic walking poles for hiking (confusing, I know).

  4. It's easy to learn, but not that easy. It’s challenging enough to make it interesting, but not so tricky that it’s frustrating.

  5. It's not just for women.

  6. It's not just for seniors.

  7. You'll need a lesson (or two or three…) if you want to reap all the many benefits.

  8. The purpose of the poles is to super-charge standard walking not to provide assistance with balance.

  9. It will quickly become obvious if you are right- or left-handed. With a bit of time your non-dominant arm will catch up.

  10. You can do it in all seasons.

  11. You'll heat up, so don't overdress.

  12. You need to constantly keep your arms straight.

  13. Your hamstrings and upper body will need a good stretch afterward.

  14. Once you get moving and catch the rhythm, it can be hard to stop.

  15. There are Nordic walking poles with straps/gloves and also strapless poles (my preference), but it’s all Nordic walking and all good.

  16. You'll pick up the technique more quickly if you’re a cross-country skier or have marching-on-parade military experience.

  17. It's the perfect activity to continue with as you age.

  18. To modify the intensity, simply move faster or move slower.

  19. Shouting, "You forgot your skis!" to Nordic walkers isn't very original at all.

  20. When travelling by plane, your poles need to go in your checked luggage. Or you can walk through security using them as a walking device.

  21. Like most things in life, you get what you pay for. Quality Nordic walking poles cost $100+, last for a lifetime, and will do their part to help you reach your health and fitness goals.

Good News About Walking and Dementia

The Guardian reports in its September 2022 article, “Step on it! Walking is good for health but walking faster is even better,” that "how fast you walk could be just as important for your health as how many steps you take." 

A study with 78,500 UK adults found that by walking 10,000 steps a day "you could lower your risk of dementia by about 50 percent, and for cardiovascular disease and cancer, you’d be lowering it between 30 to 40 percent. Walking faster is even better for all outcomes - dementia, heart disease, cancer and death."

They also point out that "The first 5,000 steps does much more good than the next 5,000 steps and so on" - and if the first unit gives you one unit of good, the next unit is another half unit of good."

After you've hit the 10,000 step mark you may get fitter and feel even better but it won't guarantee better outcomes. The sweet spot is 10,000 steps.

Urban Poling on CBC Radio

The interest in Nordic walking continues to be high as more people discover its multiple benefits: full-body workout, low stress to hips and knees, upper body and core conditioning, and more.

CBC journalist Antonia Reed, runner-turned-Nordic-walker, speaks to me and University of Ottawa researchers in this comprehensive interview. You can listen here!

Nordic Walking Beats Other Workouts for Heart Health, Says Study

The latest flurry of interest in Nordic walking has arrived with the publication of new research from the University of Ottawa Heart Institute.

Its conclusion is that all exercise is good, and some is better than none, but the health benefits of Nordic walking are superior.

  • The researchers found that Nordic walking is “statistically and clinically superior” to high-intensity interval training (HIIT) and moderate-to-vigorous intensity continuous training (MICT) in increasing functional capacity in patients with coronary artery disease enrolled in cardiac rehabilitation.

    (Functional capacity refers to a person’s ability to perform physical tasks and is an important predictor of future cardiovascular events.)

  • When compared directly, HIIT, MICT and Nordic walking have similar prolonged effects on disease-specific and general quality of life and depression symptoms. Yet, for increasing functional capacity, the prolonged effects of Nordic walking superior.

So grab your poles (and maybe a friend), use your very best Nordic walking technique, and get out there and enjoy this beautiful day!

Sea, Sand & Soul Retreat a Fabulous Success! (slideshow)

A message from Barb & Nina:

We’re just back from the Sea, Sand & Soul Nordic Walking Retreat in PEI that we offered September 12-16.

That’s most of our happy gang in the image above at our first-night meet-and-greet party!

The group was a fun mix of ages and Nordic walking experience. We weren’t surprised that everyone arrived with the friendly personality that Nordic walkers are known for!

A big warm down-east thank you to all of the Islanders who helped to make our event a success: Robbie Shaw, Jeannie, Chef Darius, and all the Shaw’s Hotel staff; cycling guide Ian; Charlottetown Nordic walking instructor Margie; Parks Canada’s Ethain; Tourism PEI’s Ruth; and Bryson, author of The Island Walk. You each helped to make our event a truly rich experience for everyone. And another big thank you to Nina’s Fred and Patrick who created the slide show (below)!

During our time together, we Nordic walked and cycled along the Atlantic in PEI National Park, practised yoga in the dappled shade of huge swaying trees, kayaked in lovely Brackley Bay, went out to a lobster supper, swam in the sea, saw Tall Tale Harbour at the Confederation Centre, learned from fascinating local guest speakers, and so much more!

We were a diverse group from as far west as Vancouver and Edmonton and as far east as Ottawa.

The week was a blast according to the feedback we received from the group:

  • “5 stars out of 5 across the board!”

  • “I came for the fitness.; I had no idea I’d make so many friends!”

  • “Had a fantastic time. Absolutely amazing. Great job Barb & Nina!”

  • “Thank you for a wonderful and unforgettable week!”

  • “Fantastic event, extremely well-organized, excellent choice of locale and accommodation.”

Though the focus of the retreat was being active in the beauty of PEI, we also learned plenty about the province from our wonderful speakers and daily explorations. Here are some of those interesting PEI facts:

  1. The endangered piping plover nests on PEI beaches camouflaged by the shells and rocks. They are so difficult to see that dogs and other animals often unknowingly step on them.

  2. PEI's beautiful sand dunes are protected areas that are critical to ecosystem health. Dune grass, which holds dunes in place, is sensitive to trampling.

  3. Rip tides can be a hazard on PEI beaches. If one pulls you out away from the shore, swim parallel to the beach and then into shore.

  4. There was a shark citing in PEI this summer! Or was it a porpoise...

  5. The Island Walk is a 700 km walking trail that loops around PEI. It takes approximately 32 days to complete if you walk 20-25 kilometres per day.

  6. Whiskey maple syrup makes a delicious glaze on Atlantic salmon.

  7. Prince Edward Island National Park is the only national park in PEI. The 75-acre Shaw's Hotel, established in 1860, sits right in the middle of it.

  8. Shaw's Hotel is Canada's oldest, continually family-operated inn and a Canadian National Historic Site.

  9. It is possible, awkward but possible, to canoe with a kayak paddle.

  10. Always be sure you are on firm footing if you step off your bike beside a PEI ditch.

  11. Charlottetown is the birthplace of Confederation. PEI hosted the Charlottetown Conference in 1864 which led to Confederation in 1867.

  12. An ongoing $17 million renovation to the Confederation Centre of the Arts has upgraded its lighting, seating and sound and added a second isle on the main floor. Tell Tale Harbour, starring Great Big Sea's Allan Doyle, is a must-see if you visit.

  13. There are excellent shopping opportunities, thanks to local artisans and shopkeepers, even on a small island!

  14. Eating delicious homemade pie every day at lunch seems odd at first but quite quickly becomes the norm.

  15. The record-breaking Anne of Green Gables—The Musical has been playing for over after 55 years at the Confederation Centre of the Arts.

  16. The Confederation Bridge is Canada’s longest bridge and the world's longest bridge over ice-covered water. The 12.9km bridge was built in 1997 and connects PEI to New Brunswick.

  17. Potatoes are the primary cash crop on the island, and it is worth over a billion dollars per year.

  18. The official PEI pronunciation of the word potatoes is pa-tae-tas.

Interested in learning about future retreats? Drop Barb a quick note here!

UPDATE, September 28:

Shortly after we all arrived back home, hurricane Fiona touched down in PEI with a vengeance. The North Shore, where we enjoyed our event, was particularly battered. We are relieved that no one at Shaw’s Hotel was injured, but the damage has been extensive. In response to an email we sent, front desk person Jeannie replied with this message:

Hi Nina & Barb:

Thank you for your nice e-mail. Shaw's Hotel survived Fiona with major damage to PEI, trees, beaches, power, homes, farms, etc.

The hotel lost the big barn as it collapsed in the storm, part of the hotel roof, lots and lots of trees everywhere. Trees around the hotel, the entrance lane, the deluxe cottages down the lane and lots on the path to the beach. The last deluxe cottage flooded with the storm surge and the boathouse floated away. A very scary night for all who were on the Island.

Everyone is safe and Robbie has lots of friends, family, staff, equipment etc. helping out and supporting him. They are all doing a fantastic job on the cleanup.

We still have no power other than generators, no telephone, no email, etc. I am answering you on my laptop from home. They are saying it could be another 4 or 5 days yet for power. Charlottetown has a lot of trees, power lines and poles down. So they are concentrating on that are first and the crews are on the outskirts taking care of the trees on the lines.

Shaw’s will look quite different for the next few years, but it did survive.

Take care.

Robbie, Jeannie and the Staff of Shaw's Hotel

UPDATE, October 7:

From Ian, our cycling guide: …George and I met at Shaw's and collected the bikes. Robbie, Darius and the rest of the team looked exhausted with all the work following the storm and power arriving just in the last couple of days on Day 12.

To read more and see images of the after effects of Hurricane Fiona, click on the links below:

Finding the Cure for Dementia

If you’re like me you’re hearing a lot about dementia these days.

Perhaps you have a friend, acquaintance or loved one who has been diagnosed with this loss of ability to think, remember, and reason.

This 13-minute video from the television show 60 Minutes Australia offers some interesting insights.

And, no surprise, physical activity (but not huge or intense amounts, they say) plays a part in helping to stave it off.

Let’s keep moving everyone!

Why Your Doctor Wants You to Nordic Walk

There is good news about Nordic walking everywhere! And one of its biggest supporters is the medical community.

Many doctors and health care providers are no longer just recommending that their patients improve their health by walking—they’re also encouraging them to practise Nordic walking.

Check out this article that I wrote on the subject for Zoomer magazine.

Female and Over 50? The 7 Exercises You Need to be Doing Now

Are you doing the same exercises you did in high school gym classes or long-ago fitness classes?

Or maybe you’re not doing any exercise at all?

As we age, our bodies require regular physical activity more than ever.

If you’re not sure where to start, try these seven exercises below.

  1. Squats (With your feet hip width apart and your arms extended forward zombie-like, shift some weight into your heels and then sink your hips down and back. Push your feet into the ground to stand back up. Keep your chest lifted and eyes up throughout.)

  2. Biceps curls (Keep your upper arms tight to your sides as you lift dumbbells or cans of food up toward your shoulders and then lower them back down to your sides.)

  3. Kegels (In a sitting or standing position, tighten your pelvic floor muscles for 3 to 5 seconds and then release then.)

  4. Bird Dogs (On all fours, stretch one arm out long in front of you while drawing your abs in. Then extend your opposite leg long behind you. Hold 3 to 5 seconds, and then lower the arm and leg.)

  5. Clamshells (Lie on your side with your knees and hips at 45 degrees and your hips stacked. Without shifting your hips and keeping your feet together, slowly open the top leg and then lower it.)

  6. Brisk walking with some stair climbing

  7. Balance (Stand on one foot for 10 seconds or longer. While wearing shoes is challenging; in bare feet is extra-challenging.)

TIP: Give yourself some bonus points if you floss your teeth daily. Some research shows that good oral hygiene may help improve your overall health.

Spring Nordic Walking & Virtual Fitness Classes Start Soon!

It's been a long quiet winter, but I see warm breezes and sunshine coming our way! My Spring classes offer something for everyone.

(Joining late? Please contact me for pro-rated rates!)

...AND...


Click here to register for any class or event.

Need more information?

Please contact me directly.

Hope to see you soon...in person or via Zoom!

Barb

PEI Women's Retreat (September 12-16, 2022) March Update

Sea, Sand & Soul Nordic Walking Women’s Getaway

APRIL 4, 2022

BARB GORMLEY

Prince Edward Island
September 12- 16, 2022
$1,399 CDN*
20 spots available

Join us for an energizing five days of fitness and fun as we explore the beauty of Prince Edward Island’s North Shore!

We’re inviting you to step away from the fast pace of life & come with us to wonderful Prince Edward Island., to Nordic walk in the fall colours, alongside the Atlantic Ocean, and in the company of like-minded others. This is an ideal opportunity to re-energize & reconnect with the natural world.

We’ll be based at Shaw’s Hotel, a charming country inn in Brackley Bay. (Great grandfather Shaw opened the Inn in 1860, on the family’s pioneer farm originally settled in 1793. Four generations later, the Shaw family continues the tradition.)

  • Days will start with a refreshing yoga session and healthy breakfast. Then we’ll be off with our Nordic walking poles -- along a quiet seaside trail to Covehead Harbour Lighthouse, or into P.E.I. National Park with a local bird & photography expert, or along the nearby beach, which boasts the longest sand dune system in the western hemisphere.

  • After a delicious lunch at our hotel, get ready to kayak in pristine Brackley Bay, or to cycle and visit local sights & tiny shops, or to explore quaint Charlottetown on foot.

  • Dinners will be at our lovely ocean-side hotel or at nearby history-steeped restaurants. Lots of options for seafood lovers!

  • We’ve also made time for relaxing, post-dinner fun & a special session for Urban Poling instructors.

  •  There will be two groups for Nordic walking & cycling, so everyone can move at their preferred pace.

We’ve taken care & time in choosing this location & designing a program with everything that we love in a holiday: healthy doses of physical activity, nature, relaxing & exploring, & the opportunity to make new friends. We can hardly wait. We’d love to meet you there!

YOUR HOSTS & FITNESS LEADERS:

Barb Gormley is director of education for Urban Poling Inc., a personal trainer & group exercise instructor.  She is the author of The Urban Poling Ultimate Guide to Nordic Walking & teaches a popular Zoom Fitness with Poles exercise class.

Nina LePage is a longtime personal trainer, a group exercise instructor, & master trainer for Urban Poling Inc. She is a Hatha Yoga teacher, holistic nutrition educator & Heart Wise fitness instructor. She teaches on Zoom, at local community centres, senior centres & at Ottawa’s Rideau Sports Club.

PRICE INCLUDES:
1) all fitness activities & outings, including daily Nordic walking & yoga, kayaking, cycling, etc..; loan of Nordic walking poles, yoga mats, kayaks & bicycles (including water bottle, water bottle cage & helmet); professional instruction for Nordic walking, yoga, birding & nature photography; transportation to two restaurant dinners; post-dinner activities; (& professional development session for Urban Poling instructors).
2) 4 nights accommodation: (shared double occupancy; for single room, add $340) at Shaw’s Hotel, Brackley Bay, P.E.I.
3) healthy meals: 4 breakfasts, 4 lunches, 2 dinners at the hotel (all dietary needs can be met)

PRICE DOES NOT INCLUDE:
1) airfare to and from PEI
2) transportation between the hotel & airport (20-minute trip)
3) medical or trip cancellation insurance (highly recommended)
4) 2 optional restaurant dinners (approximately $60 each)
5) any alcoholic drinks

* PRICE:
- $1,399 CDN (Earlybird rate, until June 1, 2022; based on shared occupancy) + HST
- $1,499 CDN (Regular rate, after June 1, 2022; based on shared occupancy) + HST
- Single occupancy: add $340 + HST
- Shared occupancy: If you like, we will do our best to connect you with another participant for sharing.

NOTE:
- Check ahead re the availability of taxis from the airport (it’s a small island!). But don’t worry, we will try to coordinate participants as you arrive.
- If you are extending your holiday before or after this event & are planning to rent a car, book asap since there are very few available.

For more information, call Barb at 416-543-2606 or Nina at 613-290-4285 or email us at ___@gmail.com.

CLICK HERE TO REGISTER

 

March 17 Update

Thank you for your responses to our 3-Mintue Needs Assessment! We are continuing the planning process and are excited to share the most current info we have. More details around cost, etc., will be coming asap.

Your responses:

  • 35 people have responded to date

  • Re Nordic walking: many feel very confident with their Nordic walking skills, many feel somewhat/quite confident & a very small number are new to Nordic walking

  • Re Nordic walking pace: about half walk at a slow/moderate pace & half prefer a moderate/fast pace

  • Re water activities: everyone is interested in kayaking (NOTE: we won't be able to offer a boat trip this year unfortunately. Hopefully next year!)

  • Re cycling: everyone is interested; about half like a slow/moderate pace & about half a like a moderate/faster pace

  • What you're excited about: the variety of activities, exploring the PEI scenery and nature with your poles, making new friends, yoga, visiting/revisiting PEI…

    Your questions:

  • "What will the age of the group be?" We're not sure. Our best guess is 50ish to 70ish.

  • "I'll need a lifejacket for kayaking." Yes, we will all need them, and kayaking will be supervised by hotel staff. It's in a quiet bay with shallow-ish water. Your safety and enjoyment are our two biggest concerns.

  • "I'm a non-drinker...what will the social aspect be like?" We're not sure. Our guess is that most of us will likely be tired after a day of fresh-air activities and may not have energy for late-night carousing. There will be wine and non-alcoholic options at evening get-togethers and dinners.

  • "Will there be food options?" Yes, options to suit all dietary needs, and yes there will be PEI seafood!

  • "Will there be something specifically for Nordic walking instructors?" Yes, we will have an afternoon session just for you. More about this once we see how many instructors register.

    That’s it for now!

Barb & Nina

February 12, 2022 update:

Thank you for your continued interest in the Women’s Fitness Retreat, September 12-16, 2022 in Prince Edward Island!
We are still working on the final agenda and cost, but we want to share the latest information.
FYI, we are easy-going, well-organized and friendly people. We are looking for like-minded people to join us in PEI! Our ideal participant loves being active (especially outdoors), is easy going, is interested in meeting new people, and has a positive attitude.
Also FYI, there are just 20 spots available...and we have had a very enthusiastic response. One of our future steps will be to ask for a deposit to hold your spot. We will give some warning before this email arrives. The 20 spots will be filled first-come-first-served.

Current Trip Details (cost is not yet available):

  1. Vaccinations: All participants and instructors must be fully vaccinated.

  2. Getting to PEI: Participants will responsible for making their own travel arrangements to PEI and to Shaw’s Hotel (20 minutes from the airport).

  3. Accommodation: Shaw’s Hotel has a mix of single rooms, double rooms and small cottages. Participants can choose the option that works best for them (but rooms/cottages are first-come-first-served). We believe that many people may be coming as individuals. If you would like a roommate, the hotel may be able to help with this.

  4. Meals: 4 breakfasts, 4 lunches and 1 dinner will be included in the cost. There will be 3 dinners at three different local restaurants (this expense is not included in the Retreat cost).

  5. Mornings: Each day will begin with Nordic walking, and the location will vary. It could be on the hotel property and the nearby seaside Confederation Trail; or it could be in the nearby National Park; or we could take a walking trail into picturesque Victoria-by-the-Sea and visit some lovely local shops. A Nordic walk could include a bird expert or a photography expert to help enrich the experience. All walks will likely be 60 to 90 minutes with rests along the way. Mornings will also include Yoga and/or a Strength & Stretch class. Depending on the weather, these classes will happen outdoors or in a large bright room.

  6. Afternoons & other times: One afternoon will include some cycling (perhaps with a picnic lunch), one afternoon will include some kayaking, and there will be a sunrise or sunset relaxing boat ride/tour (on a flat-bottom boat in calm waters). There will be time one afternoon to explore the shops and sites of Charlottetown before dinner at a restaurant.

  7. Varying fitness levels: We know that some people like to move at a relaxed pace and some like to exercise more vigorously. We will do our best to accommodate a variety of fitness levels. For example, for Nordic walking there will likely be one moderate-pace group and one faster-pace group. For cycling, one instructor will lead a leisurely slower-paced ride on quiet bike paths, and a second instructor will lead a faster and longer ride. Kayaking will likely be two groups as well. Not interested in cycling or kayaking? See the next item…

  8. Personal time: Participants are welcome to attend as many or as few sessions as they like. For example, instead of the organized cycling session you may prefer to cycle or walk to the nearby ocean/beach on your own or with a friend. Instead of kayaking you might prefer to find a comfortable spot outdoors to read. Instead of the sunset/sunrise boat trip you may prefer to sleep in, go for a Nordic walk on your own, or have a relaxing evening in the hotel’s small bar.


    Next step:

    • If you are no longer interested, please email one of us with a quick note and we’ll remove you from the mailing list.

    • If you are still interested, please CLICK HERE for a 3-Minute Survey.

    • Just hearing about the Retreat today? Please email Barb to be put on the distribution list and be kept up to date with details. And CLICK HERE for a 3-Minute Survey.

    Cheers,

    Barb & Nina

    Barb Gormley & Nina LePage
    bgormley@rogers.com
    nina.lepage@gmail.com

November 30, 2021

When I visited Prince Edward Island this summer, I discovered a Nordic walking paradise! Quiet paved trails by the ocean, fresh air, friendly people, delicious food, and much more.

The September 5-day retreat that I am with my colleague Nina LePage planning will have lots of options, including Nordic walking (of course), cycling, yoga, a shopping excursion to lovely small shops, sightseeing, healthy meals, relaxing time, the wonderful company of like-minded women, etc. Special sessions for Urban Poling instructors.

Special guest presenter/fellow participant will be Mandy Shintani, founder of Urban Poling Inc. Lucky us!

Accommodation will be at the lovely Shaw's Hotel, a five-minute walk to the Atlantic!

If this sounds appealing and you would like to be kept up to date as plans progress, please click here.

Barb