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My 2022 Holiday Wish List For Outdoor Exercisers

Giftgivers in your life need some inspiration? Looking to treat yourself perhaps? Here are a few of my suggestions!

Winter Woolies Cami/Undershirt
I have this on my Christmas list. Soft fleecy fabric, not bulky. Sounds like the best bottom layer ever!

Winter Woolies Fleece-Lined Leggings
I love these tights. Very stretchy, not shiny, medium thickness and not too bulky. Not windproof, but still much warmer than regular tights. Nice enough to wear with a casual dress and boots on a cold day. Alternatively, there are sportier, wind-resistant versions like these from The Running Room. And here’s one more option from Uniqlo.

Winter Woolies Quarter-Zip Fleece-Lined Top
Love this animal print! I’m waiting for a free-shipping offer, then will likely treat myself to this top.

Body Glide
A must for any serious Nordic walker or hiker. Apply to your heels to help prevent blisters. A must for long workouts, walking in hot climates (where your feet swell), and holidays with several consecutive days of walking/hiking. You won’t know how effective it is until you forget it one day! Get this at any running or outdoors shop, including Mountain Equipment Coop (MEC) and The Running Room..

MEC Sport Sunglasses
Available at any sport store, these ones from Mountain Equipment Coop have rubbery anti-slip material on the nose bridge and ends of the arms so they don’t move when your face gets sweaty. Lenses wrap around to keep out snow, dust and sun. Swap-out lenses are handy: clear for days with flying snow or dust, amber ones help reduce glare, etc.

Victoria’s Secret Sports Bra
Victoria’s Secret has long been known for its great sports bras, but do your research to find the best brand, style and fit for you. Be sure it’s super-easy to get on and off. I like to jump around a bit in the store dressing room to test the jiggle factor.

Lululemon Socks
Be sure the quality of your socks matches the quality of your shoes! Avoid any cotton in socks (and any other workout wear). Cotton absorbs moisture making you more vulnerable to cold soggy feet and blisters. Cotton tops, once sweaty, droop, sag and lose their shape.

MEC Jacket/Vest
The Mountain Equipment Coop Boundary Light Down jacket (I have an older version) is lightweight and perfect for layering. As the temperature goes down, simply add more thin layers underneath. When it’s really cold, add a down vest on top. Columbia and Uniqlo also make nice versions.

MEC Prana Winter Hellena Fleece-Lined Pants
This fantastic style of pants is basically long johns and pants in one comfortable and non-bulky unit. (It’s not really fleece…more of a brushed lining.) I find that these particular pants look nice enough to wear even when not exercising. Other options available from Uniqlo, Columbia and Mark’s. And here’s a pair from Northbound Gear, a new brand to me, that looks worth checking out. I always look for stretch fabric, comfort and a non-bulky style. (Getting-dressed tip: Put the pants on first, then put on your socks.)

Columbia Fleece Top
This style of top makes an ideal top layer. Wear on its own in the spring and fall; in colder weather add one or two thin layers underneath and/or a down jacket or vest over top. (I find amazing clothing and shoe bargains at the Columbia outlet stores.)

Traction Devices for Your Shoes
You’re more likely to stay on your feet in winter conditions if you have traction aids on your shoes or boots. I like this style from The Running Room: small flat cleats that work on both snow and bare sidewalks. Test them at the store: they shouldn’t feel slippery while walking on tile; they should be easy to get on and off your shoes; and they should be light enough that you forget you’re wearing them.

Hat with Light
This hat/headlamp combo from Walmart has a built-in rechargeable LED light with 72 lumens of power. Ideal for late night or early morning exercising, dog walking, and for camping too. I’m hoping there will be one in my stocking this year. Look for the brightest light possible. This battery-operated one from Amazon may also be a good choice.

Outbound Battery Heated Mittens
I love these toasty warm mittens. A bit bulky, but who cares when your hands are so cozy in the mitt version of the electric blanket! This brand may be difficult to find now, but look for other options on the market.

Signature Brigadeiro Chocolate Bar
If you need something extra beautiful and extra decadent in the sweets department, try this painterly chocolate bar from Mary’s Brigadeiro in Toronto’s east end (they also ship). Particularly perfect for an artist friend. And who wouldn’t want the Furoshiki Gift Wrap + Tin with 12 Brigadeiros? Fun to watch them working in their open kitchen at the shop.

A Primer on Nordic Walking
What a great idea! Help a friend up their Nordic walking game with a copy of my book, The Urban Poling Ultimate Guide to Nordic Walking (soft cover or digital version). In it I share a wealth of tips, concepts, exercises, and problem-solving strategies!

Nordic Walking Women's Retreat in P.E.I. (mid-Sept. 2022)

February 12, 2022 update:

Thank you for your 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 small deposit (refundable by a specified date) 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 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 and 4 lunches 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 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 cycling 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 reply to this email 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.

    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.

This upcoming September 5-day retreat will have lots of options, including Nordic walking (of course), cycling, yoga, a shopping excursion, 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, co-founder of Urban Poling. Woo hoo!

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

To be updated as this event evolves, with no pressure to commit at this time, please register your interest here.

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Don't Fall for the Wrong Winter Boots!

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UPDATE December 2021:

See my Icebugs review here. These are now my #1 choice for boots. (Also check out this Icebugs review by Ottawa physiotherapist/Nordic walker Margaret Martin.)

According to a friend who contacted the Toronto Rehab researchers (see info below), Icebugs were tested and passed its tests, but for some unknown reason they aren’t included in its reports.

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Winter is a fantastic time for outdoor exercise. But slipping on a patch of ice is everyone’s nightmare. Until now, finding reliable footwear to keep you upright on ice has been a challenge; there’s no way to tell in the store just how grippy the soles will be.

Fortunately, Toronto Rehab’s recently created WinterLab has developed a “snowflake” system that rates winter boots for the amount of traction they provide on ice.

Check out this very interesting episode of CBC’s Marketplace to see boot testers in harnesses slipping and sliding on the WinterLab’s icy test floor.

Their basic findings are shocking: only eight percent of the 98 boots they tested (brands that you likely own or are familiar with) met their minimum slip resistance standards.

You can see the results in chart form at www.ratemytreads.com.

Two of the few boots that passed their tests are made by Wind River, sold at Mark’s. I went to Mark’s today, and the staff people were very helpful. Here’s what I learned:

  • Two non-slip boot options (according to the WinterLab findings) are the Wind River Ice Queen (I bought these, see far right image) and the Wind River Blackcomb (black or burgundy, see middle image).

  • Look for the ICEFX logo on the bottom of their soles (see left image). This is what will keep you on your feet. The Ice Queens also have tiny metal shards, so Mark’s says these are the best of the two. I'll wear these for standard walking, but I’m thinking they might be a bit heavy for Nordic walking? But maybe not. You may have to order online. These boots were selling like hotcakes when I was in the store.

Several of my Nordic walkers recommend Olang and Anfibio boots, which have retractable grips. But some complain that flipping out the grips isn’t always easy; some require a special small tool.

An economical option is to add icers/grips/traction devices over your current hiking shoes/boots. Be sure to take your shoes/boots to the store to get the right fit. The icers need to be easy to stretch on but tight enough that they don't shift or fall off. Find these at any outdoor gear store or running shop.

I find that the ones with small "flat tacks" on the soles work best. They are light and allow you to walk on both wintery surfaces and bare sidewalks.

It’s very important that they are so light that you forget you're wearing them. I find that some designs, such as the popular Yaktrax, are heavy and cumbersome and can be noisy and slippery on non-snow/ice surfaces.

Wishing you a safe and wonderful winter!

Interview: Sportswave asks Me 7 Questions about Nordic Walking

Home / Fitness Friday / Passion For Nordic Walking

A Passion For Nordic Walking

By Steve Erickson

“You need more exercise,” could be one of the most common quotes from North America’s doctors.

While almost everyone knows someone who’s received the good doctor’s advice, many put it aside because starting an exercise program is a daunting task.

Yet walking for 30-60 minutes is essentially all you need to improve your physical condition. Some of the benefits are more strength, stamina, agility, while improving your immune system.

It’s not a guarantee to prevent COVID-19, though being more physically fit can’t hurt and if just walking isn’t stimulating your senses, why not head to the trails and try Nordic walking?

Nordic walking can be an excellent option for a change of pace to your routine.

All you need are lightweight poles to start and, of course, some expert advice on how to begin.

Look no further than Director of Education for Urban Poling Inc, Barb Gormley, who is also the owner of CustomFit Personal Training in Toronto.

Barb+Gormley

In a Q&A, Gormley, the personal trainer and author of “The Urban Poling Ultimate Guide to Nordic Walking,” opens up on her favourite activity.

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Q: What was your introduction to Nordic walking?

Barb Gormley: About 15 years ago, Mandy Shintani, the owner of Vancouver’s Urban Poling, asked me if I’d like to try a pair of her company’s Nordic walking poles.

My first experience on my own with them actually wasn’t very positive. But once I took a lesson, it all came together and I loved the feeling of my upper body muscles working as I walked.

It’s fantastic to see so many people out walking with poles, but too many people still think that hiking poles and Nordic walking poles are interchangeable and that their walking techniques are the same!

Q: So what’s the difference?

BG: Hiking poles are designed to minimize walking effort, and there’s no particular walking technique associated with them.

Alternatively, Nordic walking technique maximizes walking effort to make standard walking more challenging.

You’ll recognize Nordic walking (also called urban poling and pole walking) by its longish stride and elegant long-arm swing.

A down-and-back pressure on the handles propels you forward and also helps with balance.

One of the biggest attractions to Nordic walking is that it involves the entire upper body, including the core muscles.

Because it requires more effort than regular walking or casual hiking, Nordic walking also helps fix slouchy posture and burns more calories.

Q: What was the process like in writing your book, and who is it for?

BG: It took a lot more time to write and get published than I thought it would! I wrote my book because not everyone has access to an instructor, and some people just prefer to learn on their own.

The book includes information on how to set up your poles; proper Nordic walking technique; technique troubleshooting (for example, solving slipping and bouncing boot tips); must-do stretches; avoiding rookie mistakes; what to wear; the top 20 FAQs; how to train for a 5km event; step-by-step instructions for using the ACTIVATOR poles (for people with balance issues); and much more.

The book has information for novice Nordic walkers and experienced Nordic walkers alike. I encourage people who are just starting out to work their way from the beginning to the end of the book.

One of my favorite parts is the exercise programs. Many people don’t realize that you can use the poles for stationary stretch, strength and mobility exercises.

Q: Tell us about your fitness routine.

BG: I like to be active in lots of ways. I Nordic walk, run, lift weights, take group fitness classes, and I ride my bike around the city and on longer training rides. I try to log 20,000 steps a day.

I also work from a stand-up desk, which is great for staying focused and productive.

Q: The COVID-19 pandemic has affected everyone. What are some fitness/health tips you could share?

BG: Just doing a few minutes of exercise in nature is a natural mood booster. And medical experts tell us that keeping active helps to boost our immune system.

Right now, public health officials are telling us it’s fine to exercise outdoors if we stay close to home and maintain a 6-foot/2-metre distance from other people.

I tell my clients to exercise outdoors early in the morning or later in the evening when there are fewer people to encounter. Or exercise in your backyard or on your balcony to get some fresh air and sunshine.

Another great option is the online exercise classes that many fitness clubs are offering. {I also teach virtual fitness classes. Details here.] Of course, if you have exercise equipment at home this is an ideal time to use it.

Q: What do you love most about Nordic walking?

BG: It’s a full-body workout that I can do anywhere and anytime. It gives me the same high as running but without stressing my knees and hips.

It’s fun and quite addictive, especially when you’re out with a group of friends enjoying the scenery and fresh air together.

Q: What’s next for you?

BG: I’m continuing to promote Nordic walking as the perfect exercise activity for almost everyone!

You can contact Barb Gormley at www.barbgormley.com.

Thanks to Christine Blanchette for her weekly Fitness Friday features and feel free to contact her on Twitter or Youtube.

Enjoy the read and remember SOCIAL DISTANCING = STAYING SAFE!

Snowshoeing Is An Amazing Workout

In 2011, I wrote an article for Chatelaine magazine about the joys of snowshoeing on a crisp winter day with friends.

All these years later, the story still holds up in terms of the benefits I described and the tips I offered on purchasing the right pair of snowshoes and using them properly.

What’s different ? We’re currently deep into a pandemic, and fitness centres, yoga studios, martial arts clubs, and dance studios are all shuttered.

As a result, home exercise equipment is flying off store shelves.

If you’re keen to try snowshoeing this winter, I recommend you read the Chatelaine article and then rush out to make your purchase while there’s still product to purchase!




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Choose the Right Nordic Walking Shoes

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If you’re a beginner Nordic walker or if you mostly take short Nordic walking trips around your neighbourhood, running shoes or walking shoes will work just fine.

But if you attend weekly Nordic walking classes, walk on dirt trails or gravel, walk for 60-plus minutes, or walk in cold or rainy weather, your best choice will always be day hiking shoes.

Compared to running shoes, day hiking shoes offer several benefits:

  • The lightweight, rugged and slightly wider sole helps with balance and stability and helps to stave off fatigue.

  • The gusseted tongue (its sides are sewn to the upper part of the shoe) helps keep out small stones.

  • The mid-cut design at the ankle provides ankle support and helps keep out small stones.

  • The rubber toe cap acts like a bumper protecting your toes and helps keep feet dry and warm in snow, dewy grass and puddles.

  • The breathable yet water-resistant uppers let sweat evaporate while keeping out snow, rain and dew.

For more info, check out this article from Mountain Equipment Coop.

Want to keep active while enjoying the outdoors? My Nordic walking group classes are an opportunity to keep fit, meet new people and explore beautiful Mount Pleasant Cemetery, High Park and other lovely Toronto locations.. Private and semi-private lessons are also always available!