FootePath

Credentials

2012-01-24T22:08:00.000-08:00

It's not uncommon when finding a fitness instructor -- especially for something new to you -- to find out what their credentials are, where they went to school, how they learned what they teach, etc. This is a great thing to do! But just remember that little piece of paper on the wall isn't everything. I have, on occasion, overlooked my own self-worth and credentials. Why? Because I am the first one to tell you I do NOT fit the mold of the traditional fitness instructor. So, to remind myself, and to share with all of you, here are my credentials:

1) First and foremost, I have been Nordic Walking since August 2004. I began my Nordic Walking odyssey as a demonstrator during the Outdoor Retailers Show in Salt Lake City, Utah.

2) My original trainer, and the person who gave me some follow up tips two more times, was Gottfried Kuermer of Austria. He provided a group of us 4 hours of wonderful, intensive training. Gottfried is the leading Nordic Walking Expert and Master Coach. He is known throughout the worldwide Nordic Walking Community.

3) I have had the privilege of being closely associated with LEKI, USA since August 2004. I assisted with demonstrating Nordic Walking during both Summer and Winter Markets of the Outdoor Retailers Show in:

August 2004
January 2005
August 2005
January 2006
August 2006
January 2007
August 2007

4) I am one of the original 20 LEKI-Trained Nordic Walking Instructors. This hand-picked group of individuals from all over the country flew to Florida in March 2006 for a 5 day intensive training on how to become the best and most effective Nordic Walking Instructors, and helped provide input on better ways to reach the 86% of our population who are not fit and who do not frequent sporting goods stores or fitness facilities. This training was sponsored by LEKI and was led by Suzanne Nottingham, a leading fitness instructor here in the States

5) During the August 2006 Summer Market Outdoor Retailers, assisted a number of leading Nordic Walking Instructors create and define different Nordic Walking progressions which have been included in the book Nordic Walking for Total Fitness by Suzanne Nottingham.

6) In February 2007, my former business partner Donna Mirabile and I, as the proprietors of FootePath, LLC, were featured in an article in the Wall Street Journal. This story was picked up and republished by many periodicals across the U.S. and Canada.

7) Since the Wall Street Journal article, FootePath has been featured on KSL News, and the Salt Lake Tribune. Additionally, FootePath can be found in the book Nordic Walking by Clair Walker. FootePath was also featured in the first edition of LEKI, USA's "Pole Position".

8) I have written and published articles in the local periodicals Sports Guide and Wasatch Journal

I do not have a piece of paper that says I'm a "certified" instructor, but I have been trained by the best Nordic Walkers in the world and have been Nordic Walking for nearly 8 years. I'll be Nordic Walking the rest of my life.

Happy Walking!

Winter Wear Review: Shoes

2012-01-15T21:03:00.000-08:00

Whenever you're out walking or running or exercising, it's important to have the right gear. You need to be comfortable and properly attired in order to get the most out of your exercise routine.

This has been an extremely dry winter here in Utah, but that hasn't kept it from being cold! I was fortunate enough to find some fantastic boots at the beginning of the winter season and have been thrilled with their performance! Let me tell you all about them.

They are the Ahnu Montara, and are designed for women. They have a padded collar, so they're not going to dig into your ankle. They're made of leather, which makes them soft, pliable, and lets them breathe well. They also have a breathable, waterproof "bootie" which features the new "eVent" technology, which allows the sweat to evaporate to the outside of the boot. The result is no soggy socks! Very important, especially when walking in the freezing cold.

To be honest, I'm not a big shoe person: I prefer going barefoot as much as possible. I have a pair of Dr. Scholl's Aquavents for summer wear (or any day when there's no chance of frostbite). I have a pair of dark pumps and a pair of light pumps, both of which are worn as seldom as possible. I have a pair of athletic shoes. And I have my Ahnu boots. I have to tell you, these are possibly the most comfortable shoes I've ever owned, and I love wearing them. They do run a little narrow, so get a half size bigger than what you normally wear. This also means you won't need to wear really thick socks.

The Montara retails for about $150. Locally, you can find them at REI, or on the web.

If you're looking for a pair of great, wet, winter weather boots that will keep your feet roasty, toasty and dry while you're out Nordic Walking, these are the boots for you. Check 'em out!

Jumping Hurdles

2011-11-04T18:35:00.001-07:00

About a thousand years ago when I was in high school I remember going to track meets and watching the hurdlers and being in awe. I tried it once. Once was enough to realize that while some people can leap over them with ease, they seem to have been designed solely to trip me up.

I no longer long to be on the track team. Ok, let's be honest: a fast-paced walk is about the end of my athletic abilities and running is completely out of the question. My hurdles these days are more in the form of physical ailments than the traditional sort. And right now, I'm face to face with a very annoying hurdle. I've strained my hip, making it painful to walk.

My morning walk at Liberty Park with my buddy Maria was cut short due to pain. The pain was annoying. The fact that it interfered with my walk really made me mad. And I've spent the rest of the day alternately babying my owie and contemplating how this affects what I'm trying to do with Nordic Walking, FootePath, and my own journey to health. In the past, something like this would sideline me long enough to take my mind of physical fitness. Hey, I'm the first to admit I'm a sedentary creature at heart, and easily sidetracked. But this time, I don't want to be sidetracked! This is new territory for me.

My plan of attack is this: Take it easy for a few days, have my talented friend Shell do some energy work/massage therapy on it, continue walking, but keep my walks shorter and slower until I get better. Essentially, I'm going tackle this hurdle, climb over it, in slow motion, ungainly and awkward and I may end up flat on my face in the dirt before I'm done. But I'll climb up, dust myself off, and keep going, poles in hand. This time, I'm not quitting.

Happy Walking!

Elizabeth

No Rules!

2011-10-28T18:34:00.000-07:00

The best thing about Nordic Walking is there are no rules. Well, ok, there are some rules, like warm up before your walk, stretch out after, and no tripping other people with your poles. But what I mean is this: You don't have to follow a set route or length of time. Because breaking the routine might lead you to new experiences.

This morning, in the early pre-dawn light, I sat in my car, waiting for my Nordic Walking buddy. I waited for 10 minutes and finally accepted she had been unavoidably detained. I got out of my car and realized the thermometer in my car had been lying. It wasn't really 31 degrees. I'm certain it was 17 below. Ok, maybe not. I nearly got back into my car and drove home. But I was already there, and I'd warm up walking. So, instead of taking the regular loop around the exterior of the park, I decided to take the wide avenue lined by towering Cottonwood trees down the center of the park.

Liberty Park covers an area equivalent to 16 city blocks. As I walked beneath the trees, I realized they must be quite old, at least a century, and wondered if they had once lined a drive to a farm house. As I walked, daydreaming of times gone by, off to my right I saw some rocks and a water fall and a little path. Curiosity got the best of me, and I found myself hiking along wide, sandstone slabs lining the edge of a kidney-shaped koi pond. I enjoyed my little detour, then looked up. Before me was the farm house! It's located in the middle of the park, probably in the middle of what was once the family farm. I will have to back some day when its open and take the tour.

I circled around the Veteran's memorial, offered up a prayer for my stepson in Afghanistan, and headed back to my car. I hadn't gone far before another intriguing area caught my attention. A small simulation of all the local canyons: Big and Little Cottonwood, Emigration, City Creek, and so on. The trails meandered and branched, overlapped and cris-crossed, eventually leading me back to the tree-lined avenue. So many other things caught my eye and demanded my attention, but time was slipping away, and I had other places I had to be.

The wondrous things I'd seen have stayed with me all day. All because I decided today's walk would have No Rules!

Happy Walking!

Elizabeth

Walking in Winter

2011-10-26T20:23:00.000-07:00

I started my day in the best possible way: I went Nordic Walking in the park with fellow Nordic Walkers Maria and Jane: the nucleus of our Nordic Walking Community. It was brisk and bracing and an enjoyable time was had by all! As you can see from the picture, we were pretty bundled up. This morning, the temps were in the mid 30s.

The beauty of Nordic Walking is that you can do it anywhere, any weather. I once Nordic Walked 2 miles in a horrendous rain storm. Not something I recommend, but it was kind of fun. The trick to Nordic Walking in any weather is preparation. And preparation for cold weather means layers. This morning, for example, I wore the following:

* Warm Socks
* Comfortable Shoes
* Fleece-lined Leggings
* Warm Shirt
* Polar Fleece Pullover
* Scarf
* Light Knit Gloves

I was plenty warm! In fact, this morning I probably could have done without the scarf and maybe even the gloves. My point is, I went prepared and I stayed toasty. And as the weather gets colder, I will upgrade my gear accordingly, adding more layers, heavier gloves, an undershirt, my sock monkey hat. You get the idea.

My point is this: don't let the cold weather prevent you from getting out and enjoying nature and getting the exercise you need and deserve! Just "rug up", as my Aussie friend used to say.

Happy Walking!

Elizabeth

Saturday Stroll

2011-10-22T11:21:00.000-07:00

I love Autumn; it is my second favorite season. The colors are so vibrant and ever changing, and every day presents a different image, even if you're looking at the same thing. The air is crisp and envigorating, with a slight haze which, over distance, invokes a feeling of endlessness, as if this is how Nature will stay indefinitely. Oh, I know that someday soon I will wake up to find the reds and oranges and golds of autumn have given way to the white and gray of winter's icy grip. But for now it is still autumn.

And it was into this bright, crisp, cool, colorful world I stepped this morning, with my friend Maria, to take in the scenery of the quiet neighborhood where I live and to enjoy nature. With our poles in hand, we walked along quiet streets, past gardens and yards filled with late blooming perennials and trees still covered in leaves of ever hue. It was quiet and peaceful, and it made me wonder why I don't do this neighborhood stroll more often. It was, without a doubt, the perfect start to my day.

It has been nearly 3 hours since that walk ended, and I can still feel the tingly goodness of it in my fingers and toes and all points in between. I love Nordic Walking. I love it more when I do it with a friend.

Morning Nordic Walking Goodness

2011-10-19T19:06:00.000-07:00

This morning, I met Maria at Liberty Park and had a lovely 1-mile Nordic Walk around the park. It was SO FUN to go Nordic walking with my friend, to get caught up on what's going on in our lives, and to enjoy the peace and quiet of the relatively empty park, to watch the ducks in the pond, and to see the faint glimmer of frost disappear from the grass as the sun slowly rose over the Wasatch, the morning sunlight creating a warm, golden glow in the trees.

One thing that quickly became apparent, however, is that summer is far behind us and that the temps at 7:45 are COLD!!! While arms, legs, feet, and head were relatively warm, our fingers were freezing! Now, of course, I'm on a quest for some great gloves. I've gotten some great tips on where to look and which ones to try, so I'll keep you posted.

Nordic Walking in the morning is a FANTASTIC start to the day. I will HAPPILY go walking with anyone, any morning of the week. Interested? Just give me a call at 801-654-1059.

Happy Walking!

Elizabeth

New Beginnings

2011-10-17T21:30:00.000-07:00

As you can see, if you cruise through previous posts, this blog has been sorely neglected for quite some time. Well, times, they are a-changing. I know a lot of what's happening with FootePath is being updated on FaceBook (www.facebook.com/FootePath.Girl), but this is going to be where all the in depth details are going to be! Plus, YOU can leave your comments here. Share your thoughts, feelings, and experiences with Nordic Walking.

Happy Walking!

Diabetes Expo

2010-02-28T21:30:00.000-08:00

The Diabetes Expo was yesterday (2/27/10) and it was great! I'd forgotten how much I LOVE sharing Nordic Walking with others, and relating my own experiences. It really did get my juices flowing, as it were, and made me excited to be on this journey.

To all our new friends whom we just met, let me just say Donna and I are THRILLED that you've made the commitment to improve your health and know you'll love Nordic Walking.

Yesterday, I did a lot of short little demonstrations, but I could still tell the difference. And I must have done enough exercising to release some of the toxins in my body, since today I've been achy and just kind of bleh. BUT... I am determined to stay on track and am looking forward to my walk tomorrow.

Happy Walking!

E

Journey of Self: The Journey Begins

2010-02-23T14:29:00.000-08:00

As 2009 drew to a close, I started thinking about what I could do that would have a big, personal impact on myself, as well as be something that anyone could do. I wanted to give it a name, something that would draw attention and ignite interest in others. Words like “challenge” and “weight loss” and “battle” came to mind, but they all sounded combative and confrontational. And, for me, doomed to failure. They also implied something with an abrupt end. The more I thought about it, the more I realized I don’t want to go to war with myself. I don’t want something temporary. I don’t want to set myself up to fail.

After much thinking and soul searching, I settled on “A Journey of Self”. Health, fitness, healthy choices, etc., are all very personal and vary for each of us. Discovering the best path is something each of us needs to do for ourselves. You can follow my journey on our blog at http://footepath.blogspot.com. It is my hope that my journey will inspire you to begin your own journey of discovery.

Since this is a journey of self, I’m going to be completely honest with myself about where I stand and where I want to end up. As of 23 February, I weigh 196.4 lbs, which is 6 lbs less than this time last year, but still more than I am completely comfortable with. I’m currently wearing size 18-20. My asthma is the worst it’s ever been, and if I do more than climb a flight of stairs, I feel my chest heaving with the strain. The arthritis in my knees is becoming a near constant pain. Then there are the multitudes of tiny little things that change from day to day. This is my starting point.

My goals are simple: Nordic Walk three times a week, explore the world of the vegetarians, and actively participate in improving my overall health. To do these things I will:

· Nordic Walk Mondays, Wednesdays and Saturdays

· Make vegetables the main focus of my meals 4 days a week

· Plan future activities that involve the great outdoors

o Use my newly acquired “60 hikes within 60 miles” book

Some of the benefits of these steps will be:

· Be able to complete a 5k in 45 minutes by the end of the summer

· Be able to complete a 10 mile hike(no time limit) by the end of June

o Assist my 14 year old in getting his hiking merit badge

· Continue to maintain my HbA1C in a normal range through diet and exercise

With these goals in mind, and my poles in hand, I’m off. Let the journey begin!

What is "Healthy"?

2009-07-23T21:31:00.000-07:00

Society, media, and every advertisor in the country would have us all believe that we are only healthy when we're a size 2, have a six-pack, look like we're still 25, and so on. To be honest, I have two wonderful friends who fit this dynamic. They are beautiful, vibrant, active women, and they ARE the faces of Active Aging. But I firmly believe they are the exception to the rule.

I have come to believe that true health has many looks, many shapes and sizes.

My partner, Donna, is a perfect example of this. She weighs about 300lbs, which is about 60+ below her top weight. She has worked hard to get to this point, and continues to push herself. Donna's resting heart rate is right around 60 beats per minute. She can do 90+ minutes on the eliptical trainer, and she is currently training for a 10K. And I can guarantee that most of the people who see her make assumptions about her health, her eating habits, and so on.

My father was a tall, thin man. I'm sure people considered him relatively healthy. He died in his sleep from heart failure at the age of 41.

My point is this: Good Health is NOT defined by body shape. Our society promotes fast food, huge portions and simultaneously insists we won't be healthy -- or happy! -- unless we're unrealistically thin. The truth is, good health is within reach. All we have to do is follow some basic rules:

Listen to your body! It well tell you so much about what you need to do if you'll pay attention to what it's saying.
When eating out, eat sensibly. Just because the restaurant brings you a plate of food doesn't mean it's a single serving. Try cutting it in half and see how you feel when you're done. Take the rest home for lunch the next day.
Move more. Take yourself for a walk several times a week, ride a bike, try something new. Make physical fitness a priority in your life.

See? Just three little steps and we can make a big step toward being healthy. In the end, it's more important about how the insides are working than about how the outside looks.

Happy Walking!

Elizabeth

Fitness Beginnings

2009-05-30T12:37:00.000-07:00

The challenge of maintaining good health and fitness, for me at least, lies with consistency. I can start a fitness plan and be successful at it for a while and then something happens -- illness, injury -- and I get off track. Because I tend to be an "all or nothing" sort of soul, if I'm not giving it my "all" I then give it "nothing."

I've taken a break from exercise for the last five months because I was injured, and ill. A rotator cuff injury took away the option to exercise my upper body, then a fall took away the option to exercise my lower body, and everything was exacerbated by tendonitis in my IT band. I thought if I couldn't exercise like I had been -- 70 minutes on the eliptical trainer or 70 minutes nordic walking 5-6 days per week, with weights thrown in on top of that three days a week, then nothing else would be effective. Silly, for sure. And not accurate.

While my reason for stopping might have been "real" and "valid" it was my mindset that kept me from maintaining the space in my schedule that I had reserved for exercise. Plus, let's face it -- it's all too easy to sit in a chair and read a book instead of getting out the door and doing something good for one's self. At first it felt cozy and like a great treat; then it started to wear on me. I sorely missed the feeling of power and confidence that I got from regular exercise. I also missed my time alone to sort out daily challenges. So on my birthday, May 24, I decided to give myself the best present and have another fitness beginning.

I know that I am not the only person in the world to have to return to a lifestyle that I had abandoned. The purpose of this article is to welcome back those who might be returning after a long (or even short) absence, and to share with you some helpful things that I've learned from my time off.

1. Accept your current fitness level without judgment. I was previously nordic walking for 70 minutes a day, or doing the same amount of time on the elliptical trainer (the "ET) doing the interval program at a resistance rate of 4 and 10. Currently, I can do 35 minutes of nordic walking or 35 minutes on the ET, resistance levels 1 and 8. I'm simply grateful that I still can do this much, and plan to increase my workouts by 10 minutes per week until I am back to my previous levels. It does no one any good to fret about where they "could have been" if only they had kept at it. A friend of mine wrote something pretty profound to me: "It's not what might have been that matters, only what is." Live in the land of today, not a fantasy future.

2. Make a space in your schedule for your exercise, and guard it like you would your most precious posession. We're all busy people. Personally I have a chronically ill husband, two teenage children, a full-time job, a six-hour-a-week second job, plus the FootePath business. And I really need to go back to school to get my degree. I have to look at my schedule and make the time to exercise -- and for me, it works best if I have time every day -- that's right, every single day -- to go do something active. When you decide what time you'll be working out, don't schedule anything else at that time unless someone is bleeding, or dying. It's all too easy to put everyone and everything else in front of what we need to do for ourselves. But really, an hour or 90 minutes is not going to make much difference in the scheme of your day in terms of getting things done. And think of it this way -- there's not one thing more important you can do with this time.

3. Be where you are supposed to be during the time you will be exercising. For example, if today is the day I am going to go walking at the Jordan River Parkway at 6 p.m. for however long today's walk is, I have to show up there even if I don't do anything at all. So if I'm feeling sick, or don't want to go do something, guess where I still need to be? Jordan River Parkway, 6:00, with my poles. It's more likely for that if I'm where I need to be, I'll do what I am supposed to.

4. Set a very reasonable minimum goal every day. When Elizabeth and I were at the Diabetes Expo in February, there was a woman there who had lost 100 pounds. Her key was making one small change -- setting small fitness goals -- that she achieved every day. For example, she told herself she only needed to walk one mile a day to be successful. She often did more than that -- I think her average was about three miles per day -- but the point is, she set herself up for success, not failure, by committing to a simple daily goal.

5. Keep a positive attitude. Remember that making changes for one's health is a good thing. And may I suggest focusing on how you feel physically, and what changes come health-wise, rather than focusing on losing weight? The numbers on the scale will drive you mad if you let them. And what you have to do for weight loss is vastly different than what it takes to improve one's health. (I'll have a blog entry on that very subject soon.) Thirty minutes of activity a day is all it takes to improve your heart health, and it doesn't have to be thirty consecutive minutes. Think about taking ten minutes for yourself three times a day. It's a simple way to start.

I'm grateful that I haven't gained back any of the weight I lost last year. I am already sleeping better, feeling better, and have the confidence again that comes with knowing that I am loving myself enough to take good care of myself. I appreciate being able to meet all the people we do as we share nordic walking. The best thing is helping people find an exercise they love, that makes them healthier.

Happy Walking!

Donna

Adventures of an Active Asthmatic

2009-05-25T12:22:00.000-07:00

Memorial Day Weekend found me and my husband in Moab, Utah. We spent one afternoon in Arches National Park and the next afternoon exploring Canyonlands National Park. If you ever plan a similar trip, I recommend doing them in the reverse order. Canyonlands is gorgeous, but there's a lot of driving - and hiking - involved to get to the cool stuff. Arches, on the other hand, presents you with nearly constant "Oh, WOW!" views. They're both beautiful, each in its own right.

But, this isn't a travelogue, this is about walking/hiking with asthma.

In Canyonlands, there was this cool thing called the Upheaval Dome (seen behind us in the picture). From the parking lot to the first overlook is 0.3 miles. Not very far, really. From where we parked, I could see the trail, all uphill, mostly steps, and knew I'd need some assistance on this one. So I strapped on my hip pack with two water bottles, slipped my camera bag over my shoulder, grabbed my hat and a pair of poles, and off we went. Up to the first overlook, really, wasn't that bad, but I was glad those poles were with me. Climbing stairs -- or anything uphill -- is the fastest way to aggrivate my asthma.

After we said the obligatory OOOOOOs and AHHHHHHHs, hubby and I decided to go the other 1/2 mile to the 2nd overlook. This was all over slickrock -- hard sandstone -- and was quite steep in places, followed by gentle slopes interspersed with flat areas. On the way out, it was very easy for me, in a flat area, to just go all out and try to catch up with hubby. Then I'd look up, see another hill, and realize I needed to pace myself.

The walk out, for the most part, was down hill. Which meant coming back was going to be all uphill! I have to tell you, it was a challenge. At one point I asked my husband to go get the truck and come get me. He laughed and said, "You funny girl!" The reality was I was in the middle of nowhere and the only way out was self-propelled.

After on particularly steep hill, I could feel my pulse pounding in my head. I checked it and was rather startled to find it up at 140. That's the high end for me. I had used my rescue inhaler as we had started out, and could tell it was working, but still... Hills really are not my friends.

I remember seeing a worried look on my husband's face at one point. I just smiled at him and told him I really was having a good time. And I was!

While I was walking/hiking, I had time to think about the challenges of activity induced asthma, what it means in my life, how it affects physical activity and so on. And somewhere along that gorgeous sandstone plateau, I made the decision that I do NOT want to be ruled by my asthma. I want to be able to go out and hike and explore and do whatever suits my fancy. But to do that, since the asthma isn't going away, I need to follow some simple rules.
1) Keep a rescue inhaler in an easy-to-reach spot
2) Make sure to go with a friend
3) Make sure the friend knows where the rescue inhaler is
4) Take water! Sipping water slowly is a good way to help open the airways. I know water and air go two different directions, but trust me on this.
5) Take it slow. Even if the current terrain is flat, there might be a hill just around the corner that needs more air.
6) POLES! Oh my gosh! I know for a fact I would not have made this hike without them. Rangers would have been called in, lifeflight helicopters, the works. Poles help propel you forward, give a much needed assist over rocks, and can make those hills much easier to climb.
7) Know your limitations. I know I can do 3 miles on flat terrain without a problem. But what about 1 mile on rugged terrain?
8) Don't get discouraged. It's ok to stop and rest, as often as necessary. Don't worry about what others on the trail are doing. It's ok if they pass you coming and going.
9) Take time to enjoy the scenery.
10) The journey is just as important as the destination.

Happy Walking!

Elizabeth

Welcome to Nordic Blogging!

2009-04-29T19:09:00.000-07:00

We (Donna Mirabile and Elizabeth Foote) are SO excited to have a companion blog for our website (www.footepath.org). We plan to blog often about our experiences with Nordic Walking and our health and fitness discoveries. Feel free to comment on any of our postings. Do you have experiences you'd like to share? Send an email to info@footepath.org and we'll get you set up.

Nordic Blogging. It's like Nordic Walking, only different!