Free Pole Hiking and Pole Walking Training for Veterans

Sierra Club Military Outdoors has received a grant enabling veterans and their families to take poles trainings for free.

The goal of Military Outdoors is to improve the lives of veterans and their families through connections with the outdoors and to inspire members of the military and veteran community to become outspoken champions for environmental conservation and justice.

Sierra Club’s Loma Prieta Chapter has received a special grant from Sierra Club Military Outdoors enabling us to offer Pole Hiking and Pole Walking training (otherwise fee-based) FREE for veterans.

3 types of training are offered:
1. Pole Walking for Balance & Maintaining Mobility
(for people with gait or mobility challenges, deconditioned individuals)
2. Pole Walking for Exercise
(for walkers or people new to exercise)
3. Pole HIKING
(for all level hikers)

REGISTRATION IS REQUIRED in order to attend these free trainings:

On the calendar, select the class you wish to register for and attend.
Carefully read the ENTIRE description so you know it will suit your inclination and ability.
Register only if you truly wish and intend to attend (you are reserving a space in a small group session)

POLES will be provided for your use at each training (or you may bring and use your own)

 

What is the best balance exercise?

Many people would say standing on one leg. But what about the lady who brushed her teeth standing on one leg for one minute each and developed HIP PAIN?

Balance is complicated.

So what IS the best balance exercise?
In a word – YES!
Yes!! – Something you do for balance every day.

Even simply activating your tibialis anterior (shin) muscles with quality foot pumps, helps prevent shuffling and tripping (and falling). Heel raises or foot circles for ROM (Range of Motion), address your ankles which are hugely important for balance.

In the Poles for Mobility class, we practice an exercise involving stepping backwards. If you lose this, you fall over backwards.

So what can you do for your balance?

Give yourself a DAILY mental checkmark/pat on the back when you’ve done something for your balance.

I have a favorite balance exercise that involves movement (most falls happen in some kind of movement) that also stretches the quads and shoulders/chest, tractions the wrist/forearm and engages the core. Stay tuned for the next post (I promise it won’t be 1 ½ years away) for the answer.

But, FOR YOU, where are you feeling the least balance? Laterally? Behind you? Probably not in front because walking is a controlled fall. Remember, balance is COMPLICATED. Visual, Vestibular, Somatosensory. Figure out your challenge(s) and, from that, you can get the most out of your time spent working on your balance.

Feel free to comment below with your favorite balance exercise.

Sciatica, IT Band, Hip & Low Back

This stretch is called:  Shoes & Socks (you’ll see why)

Benefits:  Stretch for outside of leg, low back and hip.  Spinal elongation, upper back activation, posture.

Starting position: 

• Seated comfortably, back either supported or not (depending on how you feel), feet on floor)

Movement/Stretch: 

1. Cross L ankle over R knee, pause
2. Switch & Repeat (with pauses between movements)

3. Again Cross L ankle over R knee
   1. Grab L shin with both hands. Activate shoulder retraction and depression (scapular stabilization).  Feel spine lengthen, sternum lift.
   2. Pause, breath and notice what you notice. (3 to 4 quality breaths).
   3. (stretch on outside of L leg and around hip, perhaps into low back)
4. Return to starting position. Pause and notice what you notice.
5. Repeat on other side.

6. Again Cross L ankle over R knee
   1. Repeat shin “pull” and breaths.
   2. Maintain this position and rotate foot in circle 3-4X each direction
7. Return to starting position. Pause and notice what you notice.
8. Repeat on other side.

9. Walk it out noticing how you feel.

 

Covid-19 – Living in Fear?

Last week I had an unusual (for me) GI issue. Of course I immediately looked up Covid symptoms. I tried to stay calm and rational – I’ve been SO CAREFUL.

But still…I took my temperature, stayed in bed 2 days and messaged my doctor.  Then I waited as it passed and 2 days later was hiking again – albeit slowly as I was wiped out.

Now all better and my take home is that I cannot live in fear.
I can be vigilant and careful and channel my inner “Monk” (remember the defective detective?  He was beyond OCD.)  I learned in Chemo how to avoid infection/germs and have used all my best training to stay safe.  My gym students would laugh at my “rules” regarding cleanliness and hygiene.  They’re NOT laughing now.

The best and most important article I’ve seen on Covid-19 is by Erin S. Bromage, Ph.D., an Associate Professor of Biology at the University of Massachusetts Dartmouth.  It’s long, but take your time and get thru it and let me know what you think by commenting on this post.  Click on the link below:

The Risks – Know Them – Avoid Them

Gourmet Health & Hiking Poles Weekend Retreat at Point Reyes

The Point Reyes website is limited in space so I’m posting info here for anyone who is interested in this weekend event, which is only offered once per year.

Location:  Clem Miller Environmental Education Center – we are SO lucky to have access to this amazing facility.  If you read the description of our location, you know we are OFF the grid at CMEE.  There is ZERO cell reception.  There is no electricity in the cabins.  There are 5 cabins on the property and one large bathhouse.  Each cabin sleeps about 20 and we will be 3 to 5 per cabin, depending on your selection.  Point Reyes provides 2 excellent/experienced facilitators for our weekend and s/he can assist with cabin selection.

Retreat Description:  Are you getting older? We hope so. But how to age as gracefully as possible?  You love the outdoors!

If you’ve ever considered consulting with a fitness coach or personal trainer, this is an excellent way to get started in understanding how to weave fitness into your life so that you can continue to enjoy your outdoor activities.  This retreat is designed so that each participant can connect with nature, rejuvenate and experience a variety of classes and activities specifically designed to help you maintain your ability to enjoy the outdoors.

Together we’ll enjoy Point Reyes and learn transformative skills focused on improving and maintaining your skeletal structure and quality of life.

The weekend will include structured classes, group movement and exercise sessions as well as a variety of health and wellness discussions. Participants may enjoy all or some of the activities.
Learn and practice skills and progressive routines to enhance your health as well as optimize, personalize and PROGRAM your fitness.

Expert instruction will help you improve your ability to hike efficiently and comfortably using poles. A variety of top quality poles will be provided – learn which model fits you best and will enable you to achieve your hiking goals.

Weekend rate includes two nights’ accommodations and most (healthy and delicious) meals.

Hikes: Saturday’s short hike is part of the hiking poles training. Sunday’s hikes: 2 levels will be offered (easy/gentle and stronger/exercise) so you can practice skills and experience the magic of Point Reyes.

From prior participants:
“I went from never having used poles to feeling confident. The food was amazing as were so many other aspects of the weekend.” Jaime
“Activities from day one that provide guidance on how to get the most out of the weekend. Jayah puts a lot of thought into her teaching methods to achieve individualized goals.” Julie
“Thank you from the bottom of my heart for your 1000% effort to teach us, care for us and inspire us to be fitter and healthier. I know you made each of our lives better in so many ways.” Clarice
“Exceptional training in a natural environment.” Carol

10:30 a.m. Friday, August 23, 2019 to about 4 pm on Sunday, August 25, 2019

Most retreats at Point Reyes run well over $400 and do not include the food.  This one is $315 (members) or $345 (non-members) and includes most of the food – see note at end of this post to see how you can experience a truly magical culinary experience as well as the training and camaraderie of this retreat.

Schedule:

Activities and times are approximate and subject to change due to weather or whim.

Friday:
• 10:30 to 11 Arrive at the Clem Miller Educational Center at Point Reyes National Seashore
• 11 to 12:30 Unload car, sign in with facilitator, get parking pass and repark car in nearby lot. Select cabin, arrange bedding. Settle in, lunch on your own.
• 1:00 Fitness for the Trail class
Six key elements determine your ability to maintain physical fitness. This interactive session progressively helps you create a more structurally-solid foundation. Individualized movements focus on improving joint health, balance, posture, endurance, flexibility and strength.
This is a combination lecture and participation which will give us a common language for the weekend and give you tools for establishing a healthy exercise routine. Participants will be able to assess their level in each category and learn movements and exercises in each that will help facilitate optimal physical health. Extremely easy, low to medium level of exertion.
• 4:45 Dinner Prep
• 5:30 Dinner (Discussion: individuals’ intros, issues, interests and goals)
• 7:00 Hiking Poles lecture, anatomy discussion and pole fitting (gearing up – variety of quality poles provided). Learn which poles fit you best and will help you achieve your goals.
• 8:15 Qi Gong guided meditation for organ health and relaxation with Master May Chen

Saturday:
• 7 to 8:30 Morning movements, Tai Chi & Breakfast (discussion: outline of the day)
• 8:45 Hiking pole training session and short hike (< 2 miles): Beginner to experienced hikers learn techniques which help improve performance on the trail. Optimal use of poles on uphill will improve your power, endurance and spine function; on the downhill, you’ll develop skills for improving confidence and saving your knees.
• 12:30 Lunch (Discussions: personal care tips, metabolism)
• 2:00 Strength & Balance session with bands (provided)
• 4:30 Dinner Prep
• 5:30 Dinner (Discussions: Gear, Trail Tips, what’s in your pack?)
• 7:00 “My Feet!” Session on feet including blister prevention followed by Qi Gong Meditation with Master May

Sunday:
• 7 to 8:30 Morning movements, Tai Chi & Breakfast
• 8:30 Practice Pole Hikes: Weather Permitting – Enjoy nature and experience the magic of Point Reyes. Two levels offered (Easy, gentle, nature hike or more energetic exercise training hike).
• 11:45 Stretches, Recovery strategies, including Foam Roller session
• 12:45 Lunch (Discussions: nutrition, wellness, fitting it all in)
• 2:15 Pack & Clean up
• 3:30 Farewell & Feedback gathering

Facility: – See description on the Point Reyes website   Scroll down to read about the Clem Miller Environmental Education Center.  There are 5 separate cabins, each of which sleeps over 20 and our retreat will be under 20 people total, so it’s 3 to 4 people per cabin.  We have LOTS of space!

Food

Our system is UNIQUE (and, if I do say so myself, brilliant) at Point Reyes, but it requires a little up-front coordination which, in the long run, will save you a BUNCH of time and trouble.

Meals are coordinated ahead of time via a website that makes the food for the weekend easy, creative and fun. Rather than having to prepare all your meals for the whole weekend, you will be able to bring 2 to 3 items plus a few staples. This easy and well-organized website will enable us to see what everyone is bringing as our culinary experience unfolds.

Our focus is on healthy, nutritious, yummy meals that connect us as we share stories and enjoy health-related discussions. You will be able to contribute in a way that you’re comfortable, whether it’s a main dish, side dishes, snacks or staples (which will be listed so all you have to do is sign up for that item).

A full-service, commercial kitchen is provided.

Participants will need to advise the instructor of any food allergies or limitations.

IMPORTANT NOTE FOR REGISTERED PARTICIPANTS: Instructor will want to reach out to you 2-3 weeks before the class so you can get the custom and updated list of what to bring as well as prepare your food contributions. WHEN YOU REGISTER, you will want to ask the field seminar office for the instructor’s email so that you can reach out and receive the info you will need in order to participate in this retreat. The sooner you reach out to the instructor, the easier it will be for you to prepare.

What to Bring:

Point Reyes Health & Hiking Poles Weekend Retreat  Instructor’s Custom List of What to Bring

This is significantly more comprehensive than the “standard” what to bring on the Point Reyes site.  I suggest you START A PILE.  In the past, participants were “sure it was there,” and left home without something really basic.  If you are lacking anything, let instructor know as Jayah has extra of almost everything. When in doubt, pack extra.

• Variable, layered clothing:
• Your food contributions (via the sign-up genius website)
• Your own cloth napkins (no paper please)
• Toiletries (including soap)
• Ear plugs (in case of snorers)
• Hat and sun protection.
• Good quality hiking shoes (with tread).
• Your favorite face and body lotion (for one of our health discussions)
• WARM sleeping bag or linens & pillows (linens not provided for bunkbeds, basic foam mattress only)
• Any other linens, air mattress, foam mattress pad, etc. for your comfort (this is “glamping”). Instructor is seriously “princess and the pea” and has multilayer air mattress, foam pads, comfy sheets, tons of pillows and a teddy bear
• Towels
• Shower shoes
• Flashlight, headlamp, lantern
• Your favorite mug for Golden Milk (morning drink which will be provided), tea & coffee
• Yoga mat
• Extra pad(s) for under the mat (something to protect your knees)
• A rag to wipe off your poles if they get dirty or wet
• Rain gear, if necessary.
• Fanny Pack OR Day pack with chest strap (or add bandana or something to TIE straps); water bottle(s) – note there is excellent filtered water at Clem Miller Environmental Education Center.

Optional Items:

• Your favorite small piece of exercise equipment. Be creative, as we’ll be sharing our success stories.
• Yoga strap (or terrycloth bathrobe belt)

Instructor has extra and you may request one especially if you’re an early responder:

• Chair for outdoor seating (lawn or camp chair)
• Foam roller
• Fingerless bike gloves

** Hiking poles?  I have lots.  Bring your own or let me know if you’d like to borrow a pair/be fitted.  When you email me about this, please include your height.

To Register, click here

 

 

Your body wants to heal, great article to read

I love this article. It is fascinating, but not surprising – it resonates of Feldenkrais to me.

If you subscribe to this blog and are unable to access the link, please visit the blog to click on the article.

While you’re at it, here are some tips that everyone should know about preventing food spoilage.

The forbidden topic

Constipation.   No ONE wants to talk or read about this – unless you’re having problems.

Doctors prescribe drugs.  I have a client whose primary care doctor told her that it was OK to take Miralax every day.  Are you KIDDING ME?

Yesterday a client said – in passing – I think I’m constipated all the time.   Last night it hit me.  This is something we should talk about.  It’s important.

Both my mother and grandfather dealt with this and, as a teenager, I had a hemorrhoidectomy.  It was grim.  Since that time, I have had a toilet seat bidet wherever I lived.

I’m reminded of a dear client – Allie – with whom I walked and worked for 12 years – from when she was 89 to just over 100.  She had a SYSTEM.  That’s what everyone needs – a “system.”

I’m the most “regular” person I know.  But when I travel – even one night away from home – blammo, I’m stopped up.  I have a “system” to proactively and prophylactically prevent that.

If you ever get into an accident or have a procedure done and have to take pain meds – BLAMMO – you’re instantly stopped up.   You too need a “system.”

Here was Allie’s system – fine tuned to a TEE – 12 dried prunes soaked in water.  2 prunes every day for 4 days, 5 prunes on the 5^th day and 2 prunes + ½  cup of the soaked “juice” on the 7^th day.   DO NOT use this system – this was her regimen that worked for HER.   I put it here as an example of the level of thought and fine tuning that went into keeping HER regular.

My system – a very good diet with lots of fiber.   Bidet wash every morning.  My favorite herbal laxative taken when I travel.  For travel, I also carry 1 or 2 Smooth Move tea bags.

There are stool softeners, fiber/bulk additives.  I know someone who swears by coffee enemas (which I think is nuts).   With the current awareness of our microbiome, consider how you are treating your elimination system.  Consider the problem – the cause – before just taking a laxative as a fix to a symptom.

What’s your “system?”

 

Fall Recovery: How to get up from the floor

If you find yourself unexpectedly on the ground, take a moment.  Don’t get up.  Assess.

Don’t offer to help someone up who has fallen.  Encourage him/her to take a moment to assess.

Interesting video on how to get up from a fall.

Note:  When rising from floor using the step forward movement, the OUTSIDE leg should be away from the stable surface.

 

Back Health

Interesting article on back health.

Shoe Insole Helps Your FEET!

My Feet, My Feet!

Hikers have FEET!  I have not used commercial insoles that come in the shoes for YEARS.  I’ve tried every insole I could find and, as I get older, my feet seem to need more help.  FINALLY, I found an insole that makes a huge difference.  I’ve been telling my hiking buddies about it and have enough people who have thanked me and raved about it, I feel I can recommend to my AdventureBuddies here:

Use the link above to search for your size. You want PowerStep Pinnacle Max. I tried the regular, but LOVE the Max.
As always, anything you order via links from this blog help support quality posts. I do not take advertising, but use affiliate links (which cost you nothing). If you subscribe, you may not be able to click thru, so please go to the blog and click from there.

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