Tag Archives: Nordic Walking

The Oatmeal Experiment

Oatmeal directly from the packing.

The Oatmeal Experiment

I know it isn’t really hot here compared to what the rest of the country is suffering but I overheat easily so I have been trying to exercise early in the morning instead of my usual lunch-time. Really, I have tried to become a morning exerciser for years because it just seems like such a good idea to get it over with before the day starts.  I also love the self-righteous feeling I get from it. Unfortunately, I don’t waken bright-eyed and bushy-tailed, I am more the bleary, uncoordinated, non-morning, type of person.

So, After Thursday’s near crash, I decided to try Friday’s walk in a well-fed state. I made a standard portion of oatmeal, (1/2 cup oatmeal, 1 cup water, pinch of salt) and ate it with a cup of coffee before I left.  My stats are below. The biggest differences are in the perception of exertion, and probably blood-sugar levels. Thursday I was happy to get home before I fainted and Friday I  stopped only because I had stuff to do.  Also note that Thursday’s walk was nearly flat where Friday’s was hilly. Even so, I am amazed at how much slower my average pace is in the morning than when I walk later in the day, My average rate at noon is generally 5.2 mph.

I’d love to hear what other people do. Do you exercise in the morning, do you eat first, or not until after?


  • on Aug 10, 2012 @ 07:52 AM
  • Total Time: 00:45:14Distance: 2.9 Miles
  • Elevation Gain: 380 ft / -369 ft
  • Average Speed: 3.8 mphMax Speed: 4.4 mph
  • Average Pace: 00:15:35


  • on Aug 11, 2012 @ 08:51 am
  • Total Time: 01:11:23Distance: 4.5 Miles
  • Elevation Gain: 703 ft / -699 ft
  • Average Speed: 3.7 mphMax Speed: 4.5 mph
  • Average Pace: 00:15:51

Stats by Plus3network

SOTD, Shake of the Day

Mmmm, breakfast.

I was pretty shaky after my exercise this morning, I guess green tea alone just doesn’t cut it for me for Nordic Walking. In the past, working out in a fasted state was believed to burn a lot more calories but I just googled it and found that those findings were controversial. I am linking (see related articles below) to 3 articles that reach different conclusions. Anyway, I had to come in after 45 minutes because I was too dizzy to continue, so I’ll probably go with “lightly fed exercise” myself unless I am just doing a 20 minute run or something. But…  it is all OK because I made this!

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Pineapple mylk


almond or soymilk, 1 cup

flax seeds, 1 tsp

frozen or fresh pineapple, 1 cup

sweetener as desired, I use 3 drops of Stevia


I used the VitaMix. If you don’t have one you should probably use flaxseed meal because my regular blender never ground the seeds up well enough for my taste.  Essentially, that is the difference between a VitaMix and a blender. A strawberry smoothie made in a blender will still have strawberry seeds in it, the smoothie made in the VitaMix will not.

You can bet I’ll make one of these before I walk out the door tomorrow.

Related articles:

Mark’s Daily Apple recommends fasting before intense exercise, referring to a study in which the subjects were eating a diet containing 50% fat. He also notes, “Lifting heavy things while picturing the pounds of meat to come is, for lack of a better word, kinda Primal. The hunger fuels my performance.”

BuiltLean recommends a light meal before exercise. He says, “The group that ate before the moderate cardio session continued to burn significantly more calories up to 24 hours after the exercise bout. The authors concluded that “when moderate endurance exercise is done to lose body fat, fasting before exercise does not enhance lipid utilization (fat use); rather, physical activity after a light meal is advisable.”

The New York Times: Phys Ed: The Benefits of Exercising Before Breakfast which states, “Exercising in the morning, before eating, the study results show, seems to significantly lessen the ill effects of holiday Bacchanalias.”

Another day in Oly…

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I didn’t get any decent shots of ducklings yesterday and I decided to try again, so today I did 2 laps of the Capitol Lake. You can see my route on the map here. I wondered why there were so many people out with their dogs on a work day until I remembered it was Sunday, DOH. I spotted the beautiful female mallard with her little ones stashed in the log. Although one appears to be dead, the other five are alive and fluffy.

The continuing adventures of Camper Bob and Gracie Coleman

Because we have the good fortune to have a wonderful house sitter, we were able to take the dogs camping this weekend. We like Olympia Campground because it is wooded and close to where we keep Chinook, our boat. We don’t plan dog activities as such, they just lie around, chase pinecones, beg snacks, bark at stuff, really the same things they do at home but it is more fun because they are outside. I spend most of my time inside, this trip I’ve been working on my tattoo-story that I’ll have posted soon. I took a break this morning for some exercise, left Scott and the dogs at the campsite and drove to the state Capitol to walk the trail that circles Capitol Lake. It is partly paved, partially gravelled and busy without feeling crowded. However, it was crowded enough that the only blackberries that were ripe were too far away to reach. All the easy to reach vines were picked clean. I did see lots of tiny ducklings but I am bummed that they don’t show up in the photo, sorry about that. I made an extra loop downtown to lengthen the walk a bit  and then stopped at Taco Del Mar to bring home tasty vegan burritos for lunch, yum!

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Click here for the official page: Things to see on the Capitol Campus.

Click to see my route: Plus3network.com

Meet Marley!

Meet Marley! I met her this morning on my walk. I was thoroughly enjoying the cool morning mist and trying out my new poles for the first time (I’ll fill you in on those later) when I saw a golden lab-type dog in the road. She was standing in the middle of the street in a residential area right off the main-drag.  When she saw me she started limping toward me. Continue reading Meet Marley!

Try Nordic Walking

In 2000, Mom and I hiked Mt Crested Butte for The Breast Cancer Fund’s Peak Climb. There were lots of sponsors there: Athena Water, Wolfskin packs, Cliff actually introduced their Luna bars at the event, and Leki who provided pairs of walking poles to whoever wanted to demo them. The climb started at the base – 9,375 feet ( 2,856 meters) and ended at the summit- 12,162 feet (3,707 meters) and we really appreciated the support and assistance that the poles provided. They almost made up for the fact that there was no air, but not quite, LOL.

The Leki rep said the use of poles for walking developed in Finland from dry-land exercises done by skiers during the off season. It is easy to walk faster because you are pushing off with each step which means you also achieve some upper body exercise in the process. Mom and I demoed them, loved them and bought some when we got back into town.

I used mine a lot until we got the dogs and walks became more complicated. Now, Freya is gone and Rob is older and more leash-savvy so I am back to walking with poles. I like the full-body workout concept and I especially like the idea that I am burning as many calories as I can burn running.

I googled Leki and found that an entire sport has developed around them called Nordic Walking. Some marathons, and even the legendary American Birkebeiner, a Nordic Skiing event, have events for Nordicwalkers. I’m not much of a joiner but I think preparing for an event would be a good way to challenge myself. Who wants to walk a marathon? Join me!


  • Click here for Leki USA’s website. They make poles for skiing, trekking and Nordic walking. They also have articles and videos on Nordic walking technique.
  • Click here for Nordic Walking USA’s website. They have articles on events and technique.
  • Click here for the Crested Butte website. This is a great destination resort for hiking or skiing.
  • Leki poles and extra tips are sold at REI stores and on my Amazon-affiliate webstore. The link to my webstore is on the right of the blog. I am currently using the fitness walking tips on my old trekking poles. Next, I’ll buy the poles pictured in my store to the right because they are lighter and have a newer hand-strap system.
  • Fitness Magazine has a Nordic Walking Guide. They are calling it a new fitness craze. LOL
  • This article discusses the Cooper Institute’s findings about NW’s increased calorie burn over simply walking.