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Nordic Walking for Total Fitness - Suzanne Nottingham and Alexandra Jurasin
Nordic Walking for Total Fitness
by Suzanne Nottingham and Alexandra Jurasin
NEW, 216 pages
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About Nordic Walking for Total Fitness
Take the next step toward a stronger, leaner, healthier physique with Nordic Walking for Total Fitness. From selecting equipment to creating your own personalized workout, it is your complete guide to the power of Nordic walking.
In Nordic Walking for Total Fitness, Nordic walking experts Suzanne Nottingham and Alexandra Jurasin show you how to make the most of every walk. You’ll learn how to choose the perfect pole, master proper form and technique, and supplement your routine for the ultimate total-body workout.
Nordic Walking for Total Fitness includes six essential workouts from short, quick walks to longer, more challenging workout excursions. You can tailor each workout to achieve your fitness goal, or you can select from a menu of sample programs developed specifically for cardio health, strength, power, flexibility, sport cross-training, and full-body fitness.
If you’re ready to hit the path with power and purpose, Nordic Walking for Total Fitness is for you. It’s like having a personal trainer striding alongside you every step of the way.
About Suzanne Nottingham
Suzanne Nottingham is known worldwide as one of the top sport and fitness instructors with more than 25 years of experience in marketing, programming, and education. She has been a Nordic walking instructor since 2001 and is past director of North American Nordic walking education for Leki USA. Her work has been pivotal in launching Nordic walking in North America.
In 2006 she created and launched the Walk to Live workshop, which is the Nordic Walk Now instructor training program. To date, she and her team of 26 education leaders have trained more than 450 instructors and community advocates in North America.
Since 1990, Nottingham has been a spokesperson and continuing education provider for the American Council on Exercise (ACE), and she was on the California Governor's Council on Physical Fitness and Sports. In 2000, she received the fitness industry's highest honor as IDEA's Fitness Instructor of the Year. In her spare time, Suzanne volunteers as an educator for Disabled Sports East Sierra for winter and summer sports, the Wounded Warrior Program, and No Barriers, the United States' premier event for disabled athletic-minded people. But she claims her real job is as a ski instructor at Mammoth Mountain Ski Resort in California, where she has lived since 1980.
Nottingham is also the author of Fitness In-Line Skating (Human Kinetics, 1997) and is known as one of the pioneers in the launch and success of in-line skating in the United States.
About Alexandra Jurasin
Alexandra Jurasin has been in the health, fitness, and wellness field for over 13 years and is a national lead instructor trainer for Nordic Walk Now, teaching instructors and classes at conferences throughout the United States. Jurasin has designed and managed fitness and wellness programs for more than 50 corporations and police and fire departments throughout California, and she has been a guest speaker at national and international conferences. She has served on the faculty in the health science and kinesiology departments at California State University at Fullerton and Santa Ana College in Southern California and was recently the general manager of the Google G-Fit Fitness Centers. Currently Jurasin is the account executive for Amgen's national fitness and wellness programs for Plus One Health Management, and she is a contributing author to the American College of Sports Medicine text for personal training.
Jurasin received a bachelor's degree in exercise physiology from the University of San Francisco and a master's degree in kinesiology from California State University at Fullerton. She holds multiple health and fitness certifications, including recognition as an ACE Academy instructor.
Alexandra loves the outdoors. In addition to Nordic walking, she enjoys cycling, hiking, camping, and any new life adventure.
Reviews
"No two people are better suited to deliver such state-of-the-art fitness protocols as Suzanne Nottingham and Alexandra Jurasin. From workouts for new walkers to cross-training for athletes, Nordic Walking for Total Fitness is the must-have guide for every walker."
Robin Barnes
Nordic Walk Now
Instructor and Team Trainer
Professional Ski Instructors of America (PSIA) National Alpine Demonstration Team
Owner of Tahoe Outdoor Fitness
"Suzanne Nottingham is a trailblazer in bringing the enjoyment and benefits of Nordic walking to North America. In Nordic Walking for Total Fitness, she provides a step-by-step training guide so you can walk your way to a healthier and fitter you."
Lindy Spiezer
Marketing Director, Leki USA, world's #1 pole manufacturer
"It's not what you do but how you do it, and Suzanne Nottingham shows you how to maximize your Nordic walking program with Nordic Walking for Total Fitness. A truly gifted instructor, Suzanne systematically breaks down Nordic walking movements and puts them all together with motivating workout plans for real results."
Keli Roberts
Author of Stronger Legs and Lower Body
"Nordic Walking for Total Fitness offers a full-body workout the moment you step outside your front door. The days of taking time to drive to exercise are over."
Malin Svensson
International Coach, INWA (International Nordic Walking Association)
President, NWNA (Nordic Walking North America) and Nordic Body Inc.
Author, Outdoor Adventures: Nordic Walking
"I'm sure Nordic Walking for Total Fitness will become the "Gold Standard" of all Nordic walking education materials. It’s well written and includes new, exciting and innovative workouts and training programs. I was absolutely amazed by it."
Norman Trubik
Nordic walking coach
Adelaide, Australia
About Hiking
Hiking is an outdoor activity which consists of walking in natural environments, often in mountainous or other scenic terrain. People often hike on hiking trails. It is such a popular activity that there are numerous hiking organizations worldwide. The health benefits of different types of hiking have been confirmed in studies. The word hiking is understood in all English-speaking countries, but there are differences in usage.
Because hiking is a recreational experience, hikers expect it to be pleasant. Sometimes hikers can interfere with each others' enjoyment, or that of other users of the land. Hiking etiquette has developed to minimize such interference. For example:
- When two groups of hikers meet on a steep trail, there may be contention for use of the trail. To avoid conflict, a custom has developed in some areas whereby the group moving uphill has the right-of-way.
- Being forced to hike much faster or slower than one's natural pace can be annoying, and difficult to maintain consistently. More seriously, walking unnaturally fast dramatically increases fatigue and exhaustion, and may cause injury. If a group splits between fast and slow hikers, the slow hikers may be left behind or become lost. A common custom is to encourage the slowest hiker to hike in the lead and have everyone match that speed. Another custom is to have experienced hiker(s) sweep up the rear on a rota, to ensure that everyone in the group is safe and nobody straggles.
- Hikers generally enjoy the peace of their natural surroundings. Loud sounds such as shouting or loud conversation, or the use of mobile phones, disrupt this enjoyment.
Hikers often seek beautiful natural environments in which to hike. These environments are often fragile: hikers may accidentally destroy the environment that they enjoy. While the action of an individual may not strongly affect the environment, the mass effect of a large number of hikers can degrade the environment. For example, gathering wood in an alpine area to start a fire may be harmless if done once (except for wildfire risk). Years of gathering wood, however, can strip an alpine area of valuable nutrients. Generally, protected areas such as parks have regulations in place to protect the environment. If hikers follow such regulations, their impact can be minimized. Such regulations include forbidding wood fires, restricting camping to established camp sites, disposing or packing out faecal matter, imposing a quota on the number of hikers per mile.
Many hikers espouse the philosophy of Leave No Trace: hiking in a way such that future hikers cannot detect the presence of previous hikers. Practitioners of this philosophy obey its strictures, even in the absence of area regulations. Followers of this practice follow strict practices on dealing with food waste, food packaging, and alterations to the surrounding environment.
Sometimes hikers enjoy viewing rare or endangered species. However, some species (such as martens or bighorn sheep) are very sensitive to the presence of humans, especially around mating season. To prevent adverse impact, hikers should learn the habits and habitats of endangered species.
There is one situation where an individual hiker can make a large impact on an ecosystem: inadvertently starting a wildfire. For example, in 2005, a Czech backpacker burned 7% of Torres del Paine National Park in Chile by knocking over an illegal gas portable stove. Obeying area regulations and setting up cooking devices on designated areas (or if necessary on bare ground) will reduce the risk of wildfire.
Nordic Walking for Total Fitness
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