Wednsday had the LESU BOOTS once again sparkling on Hackney marshes and head torches glowing
The Canary Wharf EMA club stopped this week, however taster sessions will take place in February to generate interest for a re start

More planting for your pennies is being extended to Battersea from March with weekly Tuesday sessions being 1.5 hrs and the first Tuesday of the month being 2.5 hrs - it brings the clubs East and West closer together and worth the extra effort of travel to nordic walk in a different area,

XMAS NORDIC WALK - is getting closer (1000 on the 10th December)- time to get your Santa suits ready - Amazon seem to be the best and cheapest - i currently have 11 on the list to attend - get your name down now for the walk and social afterwards 

THIS WEEK......
Tue 8th - 1830 Battersea with Andrea
Wed 9th - 1730 Homerton with Heather
Sun 13th - 1000 RD Village Polers

NO taster sessions before Battersea and Homerton this week

 take care, be safe and see you with your poles soon....!

TUG


XMAS 2016



Tue 1/11 -new month tuesday at Battersea Park 2 hour walk 1800

Wed 2/11 - homerton polers 1730

Sun 6/11 - first sunday at Village polers royal docks club 3 hour session starts at 1000

 

TASTER SESSIONS

RECCOMEND and get a free session !

Tue 1/11 - battersea 1700

Wed 2/11 - homerton 1600

Sun 6/11 - Royal docks - 0900

 

NOVEMBER CHALLENGE

Back by popular demand -  'THE PLANK CHALLENGE' - TO BE DONE DAILY - TIME HOW LONG YOU CAN HOLD FOR - TARGET IS 4 MINS - RECORD TIME AND PROGRESS AND LET ME KNOW - DEMONSTRATION A OF THE PLANK WILL BE AT NORDIC WALKING CLUB MEETINGS - brought back in NOVEMBER TO GET THE ABS FLAT FOR CHRISTMAS..!!

 

as always any questions 

 

let me know

 

Tug 
Weekly programme 31/10

WHAT EXERCISE IS GOOD FOR YOU?

When starting to exercise or getting back into fitness it can seem to be a bit of a mine field as to what you should be doing and if you spend time researching there is so much information out there you will either never get started or simply die of boredom.

There are so many fitness classes, gyms, sessions and routines out there that we can all find some form of fitness that we like and enjoy doing, from a group class where you will get new people to personal training or working alone in a gym and it is WHAT YOU LIKE DOING AND ENJOYING that you should follow as this will give you a lot more chance of succeeding in your goals and aims whether short or long term

A few years ago i had a returning client for personal training - he had been out of the country for several months - as he was starting his fitness testing he informed me that he had been running between 5 and 6 miles per day - i was surprised at this as he had never been runner, but I congratulated him and replied that he must be enjoying it - he looked at me and said, "You have got to be joking I hate it and don't enjoy it!" when asked why he carries on it was because he had bought a book at an airport in which it had said it was good for you…….

Buy a book by all means, go online and get info..but if you don't enjoy it….MOVE ON - FIND WHAT YOU LIKE - FIND WHAT YOU ENJOY - YOU WILL SUCCEED…!!

XMAS SHOP 16

WEEKLY SESSIONS - 24TH OCTOBER.
tue 25th 1830 - battersea 
wed 26th 1730 - homerton
thurs 27th - 1215 canary wharf
sun 30th - village polers
Star jump challenge final week - 5 every morning - how r u doing??
November challenge will be the return of the most popular monthly cahallenge, ....................
REMEMBER - bring a friend to a taster session and get a free session yourself - every club has a taster sessio programmed before the reguker event, they can have half of thre course doine in a day.
Theresa will be making an appearnce during November, if you dont know who she is........she is Berthas little sister!!
October has seen ALL groups raise the bar with increased spede and distances, well done guys, its all onwards and upwards.
Talk amomgst groups since the last newsletter has been of the Purbeck 16 miler and marathon, along with the Gurkha trailwalker challenge, thinking is for now, then its planning, and commiting, we currently have no regular attenders at the weekly sessions who are not able to complete one of the goals of 2017, look ahead, set a goal, trip or event...
I will be starting to e mail for our events for numbers from  December

as always any ?'s let me know

Tug 

WORKOUT DIARY - LOG IT!!

It's not until a specific fitness course is completed or someone goes to a personal trainer that they will think about completing a fitness diary.

PADI divers have a log book - Mountain leaders keep a log - a PT will keep a log on you….so why not keep your own? A log of your workout sessions will help you improve and build your experience, you will see what works for you —- no matter how much you think you will remember - you wont! - it is your memory bank!

Keep it on your mobile, pc or on paper in a diary, also keep it simple

time/date
activity
place or area
time taken
reps/sets
weather conditions
altitude
clothing worn

NOTES -

above are a few ideas, obviously some are more relevant for out door sports, you can quickly see that you are also building a safety net into you programme.

Your own personal record is the most important - blog it too, others can learn from your training, perhaps the most important column is NOTES, record and overview of the session, AND also how to progress the next session

DIARY IT - LOG IT - BLOG IT - RECORD IT - KEEP IT

Dont wait for the normal after xmas holidays to then decide that you are going to increase fitness, you will fail as its planned on guilt after the festive time - look now at what yoiu are or are not doing and increase from now - you will then succeed.
Time again I see people coming to me for pt, nordic waling or classes at this time of year and i find they are still here working out a year later, starting in the autumn/winter shows a determination and good mental focus, those who start just after xmas or during thespring when the weather has improved tend to fall by the way side more often, get it now, get fitter, get stronger, improve your life and live longer..!!

This weeks sessions are.
tue 18th- battersea polers 1830
wed 19th- homerton polers 1730
thur 20th- canaru wharf club 1215
sun 23rd- royal docks village polers

rememebr each regular session has a taster 1 hour before if you know someone who wants to take up nordic walking...and you get a free session!!

STAR JUMPS - once again getting info form those who are completing them that they have become habit forming, even having start jumos, then a plank and a glass of water! - joining 3 challenges together...keep at it, if yoi havent started...its never too late...keep me informed

be safe

Tug 

LESU XMAS LETTER JPG

2017..!!

Ok it may be wind down time for a lot of people with the run up to xmas but don't let all the hard work you have put in to your nordic walking go, it may be cooler, or colder, but remember there is no such thing as bad weather when out with your poles, its a case of bad clothing, so stay warm, stay safe and stay fit!
Its all a great time to start to plan 2017 events and to set new targets and goals - a few ideas are:-

1. plan to attend more meetings than this year of your local club
2. increase your mileage
3. increase your speed
4. enter a 5 or 10k nordic walk
5. go big and enter a marathon distance
6. go google and seek out an event abroad and have a weekend break at the same time


the ideas are almost endless, also check out your poles, if they are chipped or you would simply like a new pair its time to start to leave those pics in the coffee table at home..!!!

As Chrismas approaches - want to join mtnordic walkers for a Chrimbo nordic walk?

All info below - any ?'s let me know





XMAS 2016

MT NEWSLETTER SENT TO ALL MEMBERS THIS WEEK WHICH INCLUDED 2017 PROGRAMME OF EXPEDS AND NEWS OF THE 2018 MACHU PICHU EXPED.

2016 TARGETS?? - WHY NOT GO TH ETH ENEXT NORDIC WALKING FESTIVAL AT PURBECK AND COMPLETE THE 16 MILER? MORE OF A CHALLENGE REQUIRED? - THE ITS THE PURBECK MARATHON.

FOR THE ULTIMATE EXPERIENCE MT NORDI CWALKERS WILL BE ATTEMPTING A SUB 18 HRS FO RTHE GURKHA TRAILWALKER CHALLENGE - 66 MILES (100KMS) NON STOP ACROSS THE SOUTH DOWNS OF ENGLAND, BASICALLY PORTSMOUTH TO BRIGHTON, UP 4 IT?

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AUTUMN-WINTER 2016
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MUSCULAR THERAPY
®
LESU BOOTS - THE PAW THAT GIVES YOU A LOT MORE...!! (with mtnordic walkers getting a bit extra!!)
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- IS NOW ALSO A PURPLE ‘PERIL’!!
‘NON LED LESU boots - now also in purple as well as original green, red, pink and purple - an extra colour to colour co ordinate your nordic walking sessions’
Remember as an mtnordic walker you receive £5 discount on led and non led Lesu boots - with nights now drawing in maybe its time to put some sparkle into your nordic walking with a new pair of led’s!!
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LESU - fitness innovation product - the SHOCKS FITNESS SYSTEM - has been awarded a UK patent - a MMAT system designed to be the future of fitness and THE only equipment you will ever need to improve and maintain strength, endurance, balance and posture
‘MMAT - MULTI MUSCLE APPARATUS TRAINING”
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MORE PLANTING FOR YOUR PENNIES!! - the Royal Docks Village Polers Sunday sessions have been extended - for the same price - The first Sunday of the month is now a three hour and other Sunday sessions are 90 minutes. ( 1 and 2 session pricing costs)
Most sessions end at the crystal cafe, alternate month 3 hour sessions end at a venue where liquid refreshemnts,for adults can be bought along with a bite to eat
STAYING IN TOUCH............no excuses we have it covered...! E - bbibi786@aol.com M - 07932 879 786 websites for fitness - www.musculartherapy.fitness websites for LESU - www.lesufitnessinnovation.com
all Nordic Walking - www.mtnordicwalking.co.uk
facebook - mtnordic twitter - mtnordic instagram - Mt nordic get the free app -https://mtnordic1.appsme.com
also available on the NWUK website and by the old fashioned way at
4 Hardy Avenue, London, E16 1SX
REMEMBER THE APP HAS A LOYALTY CARD, WHEN YOU COMPLETE A SESSION HAND YOUR MOBILE TO ME AND I WILL ENTER A CODE - WHEN YOU COMPLETE 10 SESSIONS YOU THEN RECEIVE A FREE SESSION - (MUST BE RECORDED AT TIME OF SESSION) - EVEN MORE PLANTING FOR YOUR PENNIES!!
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2017 TARGETS
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a few ideas on a few long term aims for 2017, its important that we have a long term aim or goal, without one we WILL stagnate - life is for living and we are certainly alive , there have been some members of MTNordic who over the past year have experienced life changing experiences, we should not wait for a ‘life test’ to influence us, look head, plan aim and plan again, have a purpose, have a focus and - you will succeed.....
It does not have to be nordic walking or necessarily a physical challenge, but you could start now to do the following....
1. After a years absence I intend entering a team into the Gurkha Trailwalker Challenge, although the distance of 66 miles (100kms) must be completed within 30 hours, the target will be a sub18 - the route is across the south downs form Portsmouth to Brighton, 4 in a team walking, and the most important is 2 support members (must drive) - training to start in February - event is JULY 28 - 30th
2. PURBECK 16 MILER - September 15 - 17th the NWUK festival has just been announced for next year, as well as great nordic walks in and around the ‘Jurassic Coast’ area there will be a 16 mile challenge on Saturday 16th, enter as an individual or as a team, no support crew required
3. As above and on the same date, however are you ‘up for’ a nordic Walking marathon?, Well actually just over 27 miles? a great challenge which may push you, but will give a fantastic sense of achievement when completed - I intend entering a team of nordic walkers for both this and the16 miler
Appetite wetted??.....as always any more info let me know, we currently do not have a member of any of our groups who could not complete the Purbeck events, ,help and tips on training is always available
NOTE: The Gurkha Challenge will include 2-4 mins of trail running every 20-30 mins Purbeck is strictly Nordic Walking - no running even with poles
More info - ask , Johnette, Peter, Richard, Adam, Kate, Kaye, Andrea
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EXPEDS 2017 -
Dates below for planned expeds for next year, figures in brackets show numbers who have already given me an intention of interest, remember once i get enough interest in a trip I go ahead and make definite plans and then confirm, it is not until this stage that a deposit is required - as always any ?’s let me know
MARCH
30th - 2nd April SEVILLE AND CARMONA
MAY (11) 8th - 17th BARBADOS - confirmed and booked trip, itinerary available, still have places available
JULY
7th - 9th BRECON BEACONS (6)
28th -30TH TRAILWALKER CHALLENGE
AUGUST
17th - 20th JERSEY - the return!
SEPTEMBER
15TH - 18TH PURBCK NWUK FESTIVAL
21ST-24TH MADEIRA (7)
NOVEMBER 9th - 12th SEVILLE AND CARMONA - get rid of winter blues trip!! (5)
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EXPEDS - 2018
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ORGANISING NOW AND HAVE INTEREST FROM 11 SO FAR IT WILL BE MACHU PICHU- THE RETURN. - JUNE 2018 THIS WILL BE A 15 DAY TRIP, AND WILL BE DIFFERENT TO THE FIRST MP EXPED AS WELL AS INCA HISTORIC SITES WE WILL NORDIC WALK THROUGH JUNGLE ON ROUTE TO THE INCA TRAIL ADDING AN EXTRA DAY TO THE TREK ON THE TRAIL, ON ARRIVAL AT MP WE WILL RE VISIT THE FOLLOWING DAY AND CLIMB WAYNA PICHU - WE WILL ALSO VISIT LAKE TITICACA TO THE SOUTH EAST - EXPED IS NOW 3 DAYS LONGER THAN THE LAST 12 DAYS, WITH TIME FOR ESSENTIAL ACCLIMATISATION AND TO SEE THE INTY RAYNI FESTVAL IN CUSCO CITY WHERE WE WILL BE BASED
2018 MAY SEEM A LONG WAY OFF, HOWEVER FLIGHTS ARE BOOKED AND DETAILS FINALISED BY MAY 2017, DEPOSITS REQUIRED WIYH PAYMENT IN FULL BY MARCH 2018. FITNESS TIPS AND ADVICE, EQUIPMENT, IS GIVEN IN FULL .
WANT TO KNOW WHAT PERU IS LIKE? - ASK MARIA, ADAM, JOHNETTE, PETER, PREEDA, RAJINDER, ANNA, FIONA
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IT’S IN THE SCRAP BOOK !!...............MARCH - SEPT
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STOCK CLEARANCE.................TO MAKE SOME ROOOOOOOOM..!
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FOR SALE AND GOING FAST..........
ONLY A FEW PAIRS ARE REMAINING - FIRST COME FIRST SERVED 50 A PAIR, includes a pair of non LED’s
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SHOPSHOPSHOPSHOPSHOPSHOPSHOPSHOPSHOPSHOPSHOPSHOP
BODYLASTICS - YOUR COMPLETE GYM IN A BAG!
INCLUDES;- HAND GRIPS, LEG ATTACHMENTS, DOOR ANCHOR WORKOUT DVD AND BOOKLET, ALL IN AN EASY CARRY BAG. THE SAME SYSTEM WE USE FOR
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FITNESS ANYWHERE IS FITNESS4LIFE!
DON’T LIVE IN THE GYM - ‘JUST LOOK LIKE YOU DO!’
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BEAMFIT BEAMS - NORMALLY £120 WE HAVE A LIMITED STOCK OF NEW BEAMS FOR SALE AT £100 - FIRST COME FIRST SERVED! ‘BALANCE -ENGAGE CORE -ALIGN SPINE -MOVE’
‘BEAM’
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WE USE SCIENCE IN SPORT PRODUCTS EVERY DAY, BEFORE, DURING AND AFTER WORKOUTS. WE HAVE TRIED SEVERAL PRODUCTS OVER THE PAST FEW YEARS BUT NON HAVE IMPRESSED US AS MUCH AS SIS, WE BELIEVE IT TO BE ONE OF THE BEST PRODUCTS ON THE MARKET TODAY AND THEREFORE
SIS REGO RAPID RECOVERY WITH WHEY 50G SACHETS high carbohydrate and protein recovery formula to aid rapid recovery after exercise • Helps replenish your energy stores fast • Protein promotes the rebuild of muscle tissue
Rapidly digestible whey protein that is high in essential amino acids.
£1.50 per sachet- Strawberry, Chocolate, Banana, Vanilla
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RECOMMEND IT TO ALL OF OUR Type to enter text CLIENTS
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SIS GO Hydro Effervescent Tablets - low calorie electrolyte tablet to hydrate during training or racing Simply drop in water to provide a high electrolyte drink High in sodium to help promote hydration When hydration is required without the added calories. £6.99 per tube (20) -Berry and Lemon
AND FINALLY THE SPORTS SCIENCE BIT.....................!!
As you exercise, a greater amount of your blood volume is redistributed to your working muscles, lungs and heart to keep up the supply of oxygen and nutrients as the demand goes up. This means that there is less blood available for less essential functions, such as digestion, during this time.
This means you need to take in energy sources which are rapidly digested and easy on your stomach, minimising the chances of you feeling full and bloated. Using an energy gel can give a very convenient energy source that provides energy quickly and is easy on your stomach, for when you need it most.
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2016 - MONTHLY CHALLENGES


each month Have set a challenge to the mtnordic walkers and pt clients - voluntary exercises and not part of a fixed regime when training

so far we have completed

plank challenge, push up challenge, chair sit challenge and a 5 day water challenge, as the months have gone past more have taken up the challenge and excel;;ent results have been seen.

this month October is a start jump challenge, 5 star jumps to be done in the morning before setting off for work - as in previous months everything is kept simple, and in a way it can be fun and habit forming

Take up this months challenge - 5 star jumps each day during October every morning and let me know how you get on..