Nordic Walking Summer Class at Brookdale

For those in New Jersey I quickly wanted to bring to your attention that there will be another Nordic Walking class at the Brookdale Community College in Brookdale in July 2009. Registration is open through Brookdale. This is besides classes I do on my own.

Here are the details:
Thursday, July 9th – July 30th, 2009
6:30 – 8pm at Brookdale College in Lincroft
Nordic Walking

Nordic walking is a hot new trend spreading through Europe. It is a time efficient low-stress, total body workout that is ideal for weight-loss as well as achieving a fit, toned look. Using specially designed Nordic Walking poles (we supply) this workout is appropriate for everyone interested in walking to better health and fitness.

Walks will take place on campus grounds. Dress appropriately. Enrollment is limited.

4 SESSIONS

Fee and Code: $69, XHEAF 242 B
To register call Brookdale at 732-224-2315

Happy walking,
Daniela

Walking in the Rain

It just seems that this year we have to really wait for summer here in New Jersey. Yes, we’ve had a few very warm and sunny days but for most parts it has been chilly and surprisingly we’ve had quite a few overcast and even rainy days, which we don’t get very often given that we live close to the ocean.

This week seems to have a few of those rainy days. Should this stop us from our outdoor walks? Absolutely not! There are a few things you may want to consider before heading out whether you do regular walking or Nordic walking.

Time of the Year
It is easier to go out and walk in the rain when temperatures outside are around 60F and up. If you get wet you don’t have to worry right away about catching a cold. As long as you move and get back into a warm place right after the walk you should be fine. If you walk in rain in winter you should make sure that you’re clothes keep you dry. You don’t want to get wet.

Intensity of Rain
If it is a drizzle, walking in the rain is not much of a problem. On a hot and humid day it may be a welcomed cool-off. Otherwise a cap and a light rain jacket will do the job.
If it is a heavier, steady rain a hooded rain jacket and rain pants will be appropriate. In case you do regular walking you can always use an umbrella, which is not practical when doing Nordic walking.

Terrain
Depending on the terrain you will be walking on you have to be aware that the surface can be slippery. If you walk in your neighborhood you are fairly safe. The beach won’t be a problem either. However, a boardwalk can be slippery when wet. Also the trails in the parks can become muddy and therefore be slippery. Pay attention to where you walk.

Lenght of Walk
You don’t have to go for an hour walk or more. Even getting out for 20 or 30 minutes on a rainy day will make you feel much better than not going out at all.

If all fails and it really pours use a treadmill instead if you have one available to you.

Don’t let rain distract you from your workout routine. Be smart about where you walk and how you dress. Safety comes first.

Happy Walking
Daniela

What Length Nordic Walking Poles do you need?

There are two different kinds of Nordic walking poles.

Fixed length & Adjustable

You may have considered buying poles so you can start learning how to do Nordic walking and get the full benefit of a total body workout but you have absolutely no idea what size poles to buy. The following tips will hopefully help you to make a decision.

Fixed length poles:
You can calculate the height of your poles using the following formula.

Your height in cm x 0.68

For example if you are 165cm x 0.68 = 112.2

Fixed length poles are in 5cm steps. Given that the example above shows 112.2 we would round to the next lower number that can be divided by 5, which in our case would be 110. This means you would order a pole that is 110cm.

The problem with that is that when you start out as a Nordic walker a shorter pole is beneficial but as you improve your technique you may want your poles longer. With a fixed length pole this means you have to buy another pair of poles now. There is also a difference if you put the rubber tips on or not. If the rubber tip is off you may want the pole itself to be a little shorter since the tip adds about half an inch.

If you want the light swing weight of a fixed length pole but still the benefits of an adjustable pole then you have to consider the Leki Speed Pacer Vario. It’s an excellent pole providing the benefits of a fixed length and an adjustable pole.

Adjustable poles:
For the adjustable poles it’s a little easier since those can be fully adjusted from 100cm to 135cm.

The formula used above is still a good one so you have an idea where to start.
You can also loosen up the pole, extend it almost to the max, put tip on ground without tightening up, hold on to the grip and tap with the arm on the pole that rests on the ground. That way the pole will slowly slide down. Once the angle of your elbow has reached between 95 and 100 degrees between upper arm and lower arm you stop and tighten the pole again. Adjust the second pole according to the reading on the first pole.

Adjustable poles have a heavier swing weight than fixed length poles. However, high quality adjustable poles such as the Leki Instructor will work great on any walk. It is a personal preference.

I have been using both the Leki Instructor and the Speed Pacer Vario and I love to walk with both of them. The quality of the lock system is important to me so the poles won’t collapse underneath me and Leki poles surly have held up to great quality.

May experience with teaching people the Nordic walking technique has shown that most people prefer the poles to be on the shorter side during their first few walks and as they progress they’ll lengthen the poles.

I’m always happy to help people find the poles that are right for them.

Happy Walking!
Daniela

Three Mother’s Day Fat Fighting Tips

This Sunday is Mother’s Day, so I thought I’d share with you some really simple tips that do a great job of fighting fat. But before I even get to them I want to let you know that while moms have a real tough job, it’s not nearly as hard to burn off the belly fat.

In fact, just a few simple changes in lifestyle can make a dramatic difference in your belly, butt, hips and thighs. So be sure to put these tips to good use:

Mother’s Day Fat Fighting Tip #1 – Avoid soft drinks, juices and any other liquids loaded with sugar. All these drinks are very high in useless calories. A 12 oz. can of cola typically packs 150 calories worth of sugar! Drink a couple of those a day and you’re packing on the belly fat!

Mother’s Day Fat Figthing Tip #2 – Record what you eat and drink. Most moms – and people in general – are shocked at the amount of food and calories that they are REALLY consuming when they track it. And be honest, many times when people do this exercise they “forget” to write down the foods they nibble on here and there. It ALL adds up.

Mother’s Day Fat Fighting Tip #3 – Eat 5 to 10 servings of fruits and veggies each day. This will help you meet your micronutrient needs for the day. And that is critical to your body’s ability to burn fat off your belly, butt, hips and thighs.

Now, if you’re having trouble eating all your fruits and veggies I’ve got some good news for you. My good friends at Prograde Nutrition are having a Mother’s Day sale on their powerful Women’s VGF 25+. You can save 15% on this awesome product made from 25 veggies, greens and fruits. All the details are below.

Happy Mother’s Day!
Yours in health,
Daniela

PS – Here are all the details on Prograde Nutrition’s 15% off Women’s VGF 25+ Mother’s Day sale:
- When you checkout you will enter this coupon code to save the 15%: mom2009

- If you choose the Smart Ship option the 15% off applies only to the first purchase.

- Shipping will take 3-5 days domestically, so while I HIGHLY recommend you jump all over this sale, don’t purchase these as a gift expecting them to be there for Mother’s Day itself. Buy them as a healthy gift for yourself or others.

- The offer cannot be combined with others from Prograde and it ends TOMORROW, Friday, May 8th at 11:59pm EST.

- Women’s VGF 25+ is NOT available in stores anywhere. You can only find them online here: http://swissmountainfitness.getprograde.com/vgfwomen

A Gift For You – Prograde Celebrates 2 Years

We’ve got big, big news for you. Because we turned two years old last week we’re having a week long sale to celebrate.

We’ll get to the details in a second. But first, we wanted to remind you Prograde is accredited by the Better Business Bureau and we are a McAfee secure website.

If you’ve been thinking about trying any – or all – of our killer products, now is the time.

Here’s what you need to know about our Second Birthday Sale:

- You save 10.2% off ALL of our science based products. They’re all on sale this week.

- The sale ends this Friday, April 24th at 11:59pm EST.

- Just enter the coupon code below during checkout:

xxtwozz

(yes, the letters are all lower case)

– If you purchase any of the Combo Packs or Smart Ship options the coupon code only applies to the FIRST purchase.

- The coupon can’t be combined with any other Prograde offers.

- Prograde Nutrition products cannot be found in stores anywhere. Only online by clicking here

Don’t forget to order the Craver Snack bars. They are simply delicious. My favorite is the Almond butter one.

Yours in health,

Daniela & Team Prograde

PS – Remember, the sale only runs through this Friday. So get on over to the site and load up on powerful Prograde products now and save 10.2%

Finally it’s ready

Hi,

Whew! Finally…after waiting all week for this big announcement…

World-famous Fitness Expert Craig Ballantyne has finally released
The Turbulence Training Bootcamp Workouts!

TT Bootcamp

You’ll get…

- 21 brand NEW workouts that do NOT require a single piece of
equipment so that you can do them anytime, anywhere…

- A workout system perfect for trainers who run bootcamps OR for
anyone who just loves bodyweight exercises

In fact, these are a MUST HAVE if you run bootcamps or if you want
to start running bootcamps as a side project to make some extra cash
to beat the recession.

Plus, you’ll even get a complete audio guide on how to get your
bootcamps started…plus, a bonus meal plan guide you can give your
clients.

Get this amazing NEW bootcamp guide here:

TT Bootcamp

Helping you and your clients get more results in less time and with
NO equipment,

Daniela

PS – Don’t miss Craig’s controversial thoughts on the DEATH of the
personal training industry as we know it here:

TT Bootcamp

PPS – The special INTRODUCTORY OFFER ends on Monday!
Save $20 when you grab your TT Bootcamp workouts today!

TT Bootcamp

4800 Calorie Burger

Hmmm, wonder why everyone thinks Americans are fat??? 
But then, why would you want to eat that many unhealthy calories only
to win a free t-shirt? I don’t get that. 
Keep reading! 

Mich. baseball park to offer 4,800-calorie burgers

GRAND RAPIDS, Mich.-Well, at least the salsa is low-cal. The West
Michigan Whitecaps, a minor league baseball team, will be offering up
major league cholesterol, carbohydrates and calories in an enormous
hamburger being added to the menu this year at the Fifth Third Ballpark.

The 4-pound, $20 burger features five beef patties, five slices of
cheese, nearly a cup of chili and liberal doses of salsa and corn chips,
all on an 8-inch sesame-seed bun. That’s a lot of dough! 

The Grand Rapids Press reports that anyone who eats the entire
4,800-calorie behemoth in one sitting will receive a special T-shirt.
Saner fans can divide it up with a pizza cutter and share. 

The Midwest League team is a Class A affiliate of the Detroit Tigers. 

If you want to see how one is made, look at:
http://www.620wtmj.com/shows/genemueller/41821977.html

the title of the news article is “How To Make Your Heart Explode In A
Single Sitting”

Nordic Walking For …

Today I’d like to provide you with some ideas about “Nordic Walking for”.

Whether it’s a health benefit or a certain group of people I included it in the list and I’m sure the list could go on and on especially if it comes to specific health issues. 

• Nordic Walking for Effective Weight Loss
• Nordic Walking for Joint Health (less impact than running)
• Nordic Walking for stronger Bones
• Nordic Walking for Neck and Shoulder Pain Relief 
• Nordic Walking for Couples
• Nordic Walking for the entire Family
• Nordic Walking for Seniors
• Nordic Walking for Athletes
• Nordic Walking for Runners
• Nordic Walking for Kids
• Nordic Walking for Athletes
• Nordic Walking for You

Nordic walking is a sport that can be adjusted to many fitness levels providing a total body workout at all times.

Happy walking,

Daniela

PS: If you order poles from our store they’ll come with a free instructional DVD for you to keep! Visit our Store

Burn Fat in 10 Minutes

Most people think they have to do long cardio workouts to lose weight.
If you are like I, then you get really bored on that treadmill after 15 minutes.
All you want to do is to finish and get off. If you go in a steady pace that allows
you to go for an hour or more, chances are that you burn fat while working
out but  no longer will do so once you get off the treadmill. 

The truth is that it is more important to do a workout that 
increases your metabolism so you can burn calories long after your workout.

This safes you time and brings you greater results.

 To your health,
Daniela

PS: I found an incredible report about “Burn Fat in only 10 Minutes” ,
where you can find great ideas about how to do those 10 minute
workouts. 

The best thing is, it’s a FREE report so grab your copy now. 

Click HERE.

Triceps Solution for Women

Nordic Walking & Triceps

Throughout my career in fitness I’ve heard the question many times from women “Will it help me to get rid of my flab on my upper arm?” 

Well, in most cases it can be improved. But why would you want to let it come to that stage anyhow? Why not do some simple exercises for your triceps (back of your upper arm) early on? 

Nordic walking is a great way to exercise that trouble area. Why? Because by using the proper Nordic walking technique you push yourself off the pole with every step you take. The more advanced you become the more  you will be able to push off and really work those triceps. 

It is amazing how often I hear from women that took Nordic walking lessons with me how they feel their triceps and I see a smile on their faces. 

It’s not just for women. Men do the exact same technique and with their ability to push they work their triceps as well. 

Happy Fitness Walking!

Daniela
Swiss Mountain Fitness 
http://witter.com/danielajosi

Get a pair of Nordic Walking poles with a free instructional DVD today at: 
www.swissmountainfitness.com