Author Archives: Linda

YOGA IN THE OUTDOORS 

Take your yoga mat outside and sample the benefits of a practice limited only by your personal curiosity, creativity and awareness.

When several clients asked for a yoga practice in the garden, I needed to do a little research. What I learned began with the fruits of that research but developed by experience. One thing I know for sure is this – please, if at all possible, practice outdoors – grass, deck, dock, park, beach or woods – take it outdoors!

SPACE: Create a safe space. For added comfort or stability, you might want to use 2 mats. Practice early in the day if heat or humidity is a concern and, as always, protect your skin from harmful UV rays. Hydrate frequently as both sun and air may increase fluid needs. Know your tolerance for insects and possible poisonous plants. Know your neighborhood. Be savvy and secure.

MEDITATION: Some believe it easier to meditate in the outdoors. Clear air helps to clear the mind or to acknowledge thoughts with clarity. There is simplicity and sweetness in being.

SENSUALITY: Both stillness and movement are deepened by enhanced senses of sight, hearing, touch and smell. Changes in air quality over the time spent in practice are palpable; air movement touches the skin as a reminder that the world is always in motion. Bird song accompanies asana and provides easy focus for meditation. (Depending on where you practice you might hear city sounds or water rolling, crashing or babbling.) While plants, soil and trees exude smells of their own, the very scent of freshness is real. Practice yoga, practice meditation, practice balance, practice awareness.

BENEFITS: Practice becomes more expansive as you breathe deeply, reach upwards and outwards in inexhaustible space. Connection with the earth encourages groundedness, stability, security, and a sense that you are a piece of a larger whole.

ASANAS: What fun it is to explore the many yoga poses that connect with nature. For starters try Rabbit, Deer, Bear, Lizard, Eagle, Mountain, Tree, Lotus …

Practicing outdoors stimulates a sense of gratitude for what is. “Grant me daily the grace of gratitude, to be thankful for all my many gifts, and so be freed from artificial needs, that I might lead a joyful simple life.” (Edward Hays)

FIT TO TRAVEL

Staying fit and healthy while traveling takes planning, creativity, a dose of discipline and the belief that it’s better to choose well whether activity, food, drink or sleep. To top it off, one also needs the firm resolve to follow through in spite of inevitable game changers the traveler faces along the way.

When a client comes to tell me that he or she must cancel appointments for a few weeks because of travel, there is that unmistakable look of panic – the fear that all will be lost, the tenuous grasp on fitness will be loosened at best and broken at worst. Strict adherence to a training plan may be efficient and effective, but sometimes routine must step aside to allow for other priorities.

In today’s world of travel, there are gyms in hotels, classes in every locale, pools, treadmills/ellipticals/indoor cycles, climbing walls, and personal trainers around every corner. Or for the independently motivated, there are travel yoga mats, tubing, dyna bands, and a plethora of easily packed exercise equipment to tote along and then, hopefully, use in the comfort and privacy of one’s own lodging.

PLAY – integral to a healthy, balanced life!

But, frankly, I usually tell my clients to take some time off. Mix it up, move out of their training routines and schedules and live life healthfully, actively, playfully and differently. Perhaps they need some extra R&R and this is a good time to get it. Perhaps they need to transpose their workouts into recreational activities. What better way is there to see a city, explore parks and trails or reunite with friends than walking? Maybe there are seasonal sports to sample or hours of sheer leisure to enjoy and unwind the knots of a hectic lifestyle.

Let me share my personal story. I have just returned from a 9-day road trip that, on the surface, flashed caution lights. I planned carefully, packed my car, and headed out with my 21 month old chocolate Lab to drive a total of 2,000 miles, attend a wedding and a family reunion (typically mine fields of over- indulgence and inactivity) with the added stress of not knowing how my pup would behave for hours in the car (though I generally take her everywhere with me and she loves it, but …) and multiple nights in hotels, around strangers, and on leash.

The trip was fantastic and I returned with beautiful memories, renewed energy, and little if any loss of my personal fitness. Here’s what I did:

  • Packed a cooler with foods and drinks for my pup and me that would save me $ and never leave me in the lurch facing a vending machine or unacceptable menu.
  • Stored my running shoes under the driver’s seat so that I could stop frequently, change shoes and take my girl for a significant leg-stretch. I had researched dog parks, State parks, and hiking trails ahead of time and detoured to take advantage of those that looked like fun.
  • Instead of eating out alone, I found a Whole Foods and chose what I like to eat, returning to my hotel room to share the time with my dog and thus enable more time to explore outdoors.
  • When attending fabulous events with equally fabulous foods, I enjoyed it all reminding myself to truly taste and carefully choose what I genuinely wanted. Most often I found that my honest choice was to indulge in the company of friends or family whom I seldom see and honor that visit above other indulgences.
  • Explore. Explore. Having a pup who needs a lot of exercise is a great benefit! With just a little effort – asking the hotel staff, searching the internet, checking out pamphlets, etc. – I found miles and miles of trail systems, places to take my Lab for a swim or to play with other dogs, even a county fair ground where I could walk her early and late each day and watch the sun and/or moon rise over the nearby lake.
  •  Take advantage of others and do as much visiting as possible outdoors or on the move. Association is fickle and fun. Looking back I know I will remember a conversation with my brother on a trail at Deep Creek Lake State Park in Maryland, or driving around looking for the trailhead where I was to meet my son, his wife and buddies at one of the fantastic Cleveland Metroparks, but missed and then found it the next day only to get drenched in a cloud burst several miles from the car. You get the idea.

If you must, here are my basic recommendations:

  1. Catch up on sleep that you can’t get at home.
  2. Begin each day with a few basic exercises. I love Sage Rountree’s recommended 6-4-2: 6 positions of the spine, 4 movements of the hips, and 2 core exercises.
  3. Never sit in one position for longer than an hour. If driving, stop the car and get out even if only to stretch but preferably to walk. If at a conference or seated dinner, you can always excuse yourself to go to the restroom!
  4. If you are able to do so – walk, walk, walk. Wear appropriate shoes.
  5. Drink LOTS of water and use your privilege of choice when selecting edibles. You already know what’s best for you and just simply say no to what is not. If eating out or even when served at an event, it is now easier than ever to specify dietary requests. If you are vegan or vegetarian, you can probably get what you want. If not, just take a good look at what is available, eat what works and leave the rest. Rarely does anyone else care or even notice what you eat or drink – or do. For your health’s sake, you just might want to pass on rich deserts or heavy foods since your digestive system may be a bit compromised by travel.
  6. Did I mention drink lots of water?! Now is not the time to over-caffeinate either. I easily fall victim to ordering just one more coffee on long drives. There are options. (I need not address overconsumption of other beverages nor warn of the need for designated drivers in your party. You already know all there is to know about this one.)

 What is the bottom line? Play is oh so important to a happy and balanced lifestyle. When you have the chance, go play. Ditch your training for a designated period of time – then return to it with fresh enthusiasm and a clean slate – one on which you will write strength, endurance and flexibility gains. Trust me. 

REVISITING JANUARY 1st

Spring – somewhere

Are you on track to reach your personal and professional goals?

One-third the way through 2018 is a good time to check in with goals inspired by January 1st. An honest assessment of where you are right now can be boosted by a look back into your personal history. In a society in which one is encouraged to look ahead, move forward, set the bar higher, plan for tomorrow, it is also helpful to underpin expectations with snapshots of past performance and recognize possibilities.

In the short term, looking back to January 1st is one step. This year I posted each client’s goal on my waiting room bulletin board. Some goals are specific and some are general but already many have been met: my skier has exceeded his goal of 90 days of skiing, my yoga wannabe has included more yoga classes, others are noting measurable changes in fitness, and others have begun to anticipate summer activities. Some have just plain forgotten….

Then there is another aspect of goals – often they assume new shape and new purpose. That’s ok too. Simply making a goal helps to focus on what is both desirable and important at a particular time of one’s life. Doing nothing is simply not a good idea.

There is much to be said about the present, acknowledging the moment, neither mired in the past nor wishing for the future. However, there is value to considering history. On a micro level, remember the 5k you ran at Thanksgiving or the mountain trail or century ride you completed last July. Looking back a little farther remember the journey through a rehab, recovery from childbirth, or time away from your regularly scheduled fitness practice. In each event, despite struggles or disappointments, you made it. And you carry with you the nugget of knowing that you did!

Lessons learned from the past are certainly helpful building blocks for the present and future; but perhaps even more significantly, the emotional and intellectual gems are what need to be treasured and revisited.

Nothing marks time like the growth of a child or pet. But there are signs of growth all around each day. Perhaps it is simply a sign of approaching spring.

Perhaps it is the physical ability to dig a little deeper or stretch a little farther or lift a little more. Perhaps it is the spark of purpose that ignites new goals or broader horizons for the days, weeks and months ahead. The key is to acknowledge growth and to gain courage from it.

Of course it is imperative to be thankful for what you have right now, but it is also imperative to know that what you currently manifest is organic. While energy seems to ebb and flow like the tides, it is alive and as much a part of our being as our bones and muscles.

Yesterday in a yoga class we practiced quite a few twists. Our teacher reminded us that in Ayurveda, spring is the season of Kapha – of earth and water. (Mud season?!) So we practiced twists to stir up the sluggishness that Kapha signals. What a great metaphor for daily life when twists and turns force departure from planned paths and schedules. How many times have you noted that “things worked out for the best” or that some better way resulted?

Was it Einstein or Mark Twain or someone else who said: “The definition of insanity is doing the same thing over and over again and expecting different results”? This is an often overworked quote but oh so true. Once again history plays a part.

Bottom line here? Use past experience to support present actions, and guide and sustain the future? I don’t know what will work for you, but today is a good day to pause to revisit your goals then move forward with gratitude for what is past and hopeful enthusiasm for what is yet to come, while savoring what is.

Pausing, savoring, and looking forward.

 

Put a SPRING in Your Step

 

Transition mindfully from winter to spring and your fitness, health, performance and well-being will be the better for it.

Snow on the ground; spring in the air.

Wherever you are in the United States; wherever you are in your periodized training plan; wherever you are in years, – you are at the junction of winter/spring. In some areas the seasonal change is abrupt. In some areas it is difficult to identify because it looks an awful lot like winter yet. Some training plans are stalled because of winter’s residue, while snow sports enthusiasts are squeezing the last days out of an unusual season. Whatever  the case may be, the transition to warmer weather and longer days is inevitable.

Transition from day to night.

Perhaps the important word here is transition.

Transition suggests change, of course, but also a mindful or meaningful or deliberate change. There is a move involved, to be sure, but it is more a journey or passage or metamorphosis. Transition also suggests growth.

Parker Palmer, (writer, speaker, educator, activist) writes: “There is a hard truth to be told: before spring becomes beautiful, it is plug ugly, nothing but mud and muck. I have walked in the early spring through fields that will suck your boots off, a world so wet and woeful it makes you yearn for the return of ice. But in that muddy mess, the conditions for rebirth are being created.”

Yes, spring is messy. In fact, transition is often messy. But how often does one lose a job, move unwillingly to a new area, or be forced to give up a sport or activity for one reason or another, and find that what subsequently follows is even better, more suitable or brings more pleasure?

Perhaps more than any other season, spring brings with it a freshness, a feeling or anticipation, a hope. Longer days, warmer sunshine, bird song, softer breezes whisper optimism. Promise may be a better word – promise of the freedom of shedding layers and picking up the pace; promise of the health-giving benefits of green growth, outdoor exercise, fresh produce; even the promise of summer’s vacation, days off, time for recreation and relaxation.

Looking past the “mud and muck” one looks up. And the body responds. Sluggishness disappears as play

Play whenever possible.

enters the picture, activity becomes choice instead of must-do, and every body becomes lighter, more agile, energized.

Approach a transition purposefully, cognizant of potential discomfort or unexpected effort, and that transition just might bring about change that energizes and, literally, puts a spring in your step.

GO TO THE HEART OF THE MATTER

HEART. Synonyms include core, mind, soul, spirit, compassion.

HEART. Defined in part as a muscular, blood-pumping organ; the center.

To keep your heart happy is to keep it healthy, strong and efficient. Sure, genetics play a role, but so does lifestyle. What you eat, how you exercise, how you relate to the world around you and how you love all affect the health and well-being of your heart.

Get the idea? This is one enormous, vast subject – researched, discussed, cheered, cajoled, and handled with care in more ways that one from poets to scientists, athletes to teachers, and Hallmark to the American Heart Association.

Physically, the heart as a muscle, needs to be exercised. It needs to be clean and lean and function with strength and precision to keep the body supplied with blood, oxygen, nutrients and life support.

Emotionally the heart that is open, generous and kind guides a life lived with enthusiasm and joy.

Blurring the line between the two, it is well-documented that stress, anger, depression and a host of negative thoughts and behaviors are as destructive to the heart as inappropriate ingestion of food, drink, drugs or inappropriate amounts of physical taxation.

But today, on the eve of another Valentine’s Day, consider this. Life is challenging, to be sure. You and I will experience difficulties, loss and great sadness. You and I will also experience inexpressible joys, pleasures and giggles. You and I are human.

As human beings, then, let us celebrate what is central to our being, what drives us, sustains us, encourages us and loves us in return. BLESS YOUR HEART.

Yoga for Athletes, Sage Rountree

Once again I am headed to Kripalu for another Yoga for Athletes workshop with Sage Rountree. It is impossible stay current with the ever changing, exciting and expanding body of information flooding the fitness world. We need help sorting out the new findings and choosing that which is specific to our own individual needs whether we seek health and well-being or athletic achievement.

Rountree, the author, is prolific. Her books are direct connections to her wisdom and work. I encourage you to take a look.

Sage Rountree is a smart and personable athlete, business woman, wife, mom, coach and teacher. Rountree has put Yoga for Athletes on the map and made her practice and the science behind it available to everyone. She likes to quip that Yoga for Athletes is for “tight and tired people.” Her books are not only readable and easily understood, they provide tangible mentoring for anyone’s individual practice.

As a fitness professional, I consider anyone who intentionally exercises to be an athlete and therefore recommend to all my students and clients ALL of the writings, videos, workshops, classes, and website (http://sagerountree.com) of Sage Rountree.

To understand the importance of Yoga for Athletes, read:

The Athlete’s Guide to Yoga: An Integrated Approach to Strength, Flexibility, and Focus Feb 1, 2008

The Athlete’s Pocket Guide to Yoga: 50 Routines for Flexibility, Balance, and Focus Jul 1, 2009 …is a handy collection of practices for those times when you really don’t want to develop your own and just want to follow the dots.

Though I love all of Rountree’s books, perhaps my favorite – or at least the one I go to most often whether teaching or snagging time for my own home practice – is: Everyday Yoga: At-Home Routines to Enhance Fitness, Build Strength, and Restore Your Body Jun 4, 2015

There are plenty more where these came from as well. Rountree, after all, has been there/done that as competitive runner, cyclist and triathlete. See also: The Athlete’s Guide to Recovery: Rest, Relax, and Restore for Peak Performance Apr 1, 2011

Racing Wisely: A Practical and Philosophical Guide to Performing at Your Personal Best Aug 8, 2013

Lifelong Yoga: Maximizing Your Balance, Flexibility, and Core Strength in Your 50s, 60s, andBeyond Aug 1, 2017 NOTE: this book is coauthored by Alexandra Desiato, long time associate of Rountree.

The Runner’s Guide to Yoga, 2nd Edition Oct 24, 2017. NOTE: this is an updated version of one of Rountree’s excellent Runner’s Guide to Yoga originally published 2012 – perhaps the best go-to book of them all for all athletes.

To learn more, go to http://lindafreemanfitness.com/2016/02/ where you will find a post of my initial encounter with Sage Rountree at Kripalu Center for Yoga and Health in Stockbridge, Massachusetts. This article was originally published in the Rutland Herald and Times Argus, Active Vermont page.

[All books are available at Amazon or through your local bookseller.]

INTENTION

Whether unrolling your yoga mat, unzipping your gym bag, lacing up your running shoes, clicking into your pedals, or tapping ‘start’ on your fitness computer of choice, what is your intention? Why are you about to do what you are about to do?

For many years I have urged my students to define their goals, be able to explain to themselves just why they are trying to manage heart rate, increase flexibility, build strength, achieve quickness and agility. Furthermore, what is the purpose behind each training session, each exercise? OK, you might be trying to tweak your fuel, increase your sleep, include Yoga in your training – but why?

Of course there is science behind all of it, but perhaps the more significant element might be why do you WANT to do___________________ (fill in the blank)?

Are you seeking happiness? According to Bridget Jones in her Diary, ‘Happiness does not come from wealth or power, but from the attainment of reachable goals.’ (paraphrased)

Each January 1st I ask my clients to hone in on a goal or two for the coming year – specific and attainable. This year the stars came out and I was able to post an entire board of wonderful, meaningful and achievable goals.

There were specific goals such as more ski days this year, prepare for knee replacement surgery, develop a home Yoga practice, improve my golf game, mountain bike 3x per week, improve posture, ride the Kelly Brush Century, hike some of New Hampshire’s 4,000’ers, run a faster 10k.

There were generalizations such as enhance balance, maintain ability to work in the woods, continue with personal training, increase arm strength, build core stability.

I received a card that read: “Live with Intention. Walk to the edge. Listen hard. Practice wellness. Play with abandon. Laugh. Choose with no regret. Continue to learn. Appreciate your friends. Do what you like. Live as if this is all there is.” (Mary Anne Radmacher)

This morning I attended a Yoga class that was packed to capacity. It was sheer joy. Our mats were nearly touching and our limbs moved through space with the exquisite awareness of our neighbor’s nearness. Cognizant of each other’s tiniest movements and aware of each subtle nuance and breath, I felt as if I sank ever more deeply into my own practice, my personal and individual experience.

I had entered the studio thinking that my Sankalpa would be something along the lines of practicing more expansively, enhancing strength and balance, moving fully extending my flexibility and skills as I stretched my heart and mind.

And then it shifted. My intention became itself – simply to practice with intention. And to share the 90 minutes with those with whom I also shared space, and oxygen, and the practice of Yoga. Lovely.

As I ponder the concept of intention, I think that Confucius had it right way back when … “Wherever you go, go with all your heart.”

LINKING THE HOLIDAYS TO YOUR TRAINING PLANS

Depending on where you are in your annual cycle of training (periodization); depending on your priorities and goals; depending on your personal commitments and family obligations; depending on your profession, the climate, and just about anything you can think of (or excuse), your fitness or sports training plan may be blown out of the water during extended weeks of holiday celebrations.

However, look at some of the elements of the season that directly link to the subject.

HANUKKAH. The word literally means rededication. Though the eight days of celebration in the Jewish tradition relate to the rededication of the Temple in Jerusalem after the Maccabean Revolt, an athlete might ponder the general concept of rededication as applied to his or her training goals, motivation or even values.

ADVENT. The word literally means coming. In the Christian tradition the Advent season is a time of waiting, preparation and patience. Aha. Once again there are significant associations to be made. Whether one’s exercise and healthy lifestyle lead to fitness or performance, preparation and patience are integral parts of the whole.

HOLIDAYS. A long time ago, (maybe as early as 1659), someone wisely remarked: “all work and no play makes Jack a dull boy.” A more modern translation might be “all work with no recovery/rest makes Jack or Jill both bored and boring!” A blatant symptom of overtraining is declining performance. So, look ahead and give yourself permission to take that break.

CELEBRATE! “Celebrate good times, come on!… Let’s celebrate, it’s all right.”

OK, only some of us of a certain age start singing the song when we think the word celebration, but the message is ageless – “it’s all right.” Why do we need permission to stop what we’re so earnestly doing and take some time off? Maybe this is one of the most important seasonal connections for an athlete or fitness enthusiast to make – it’s OK to be spontaneous, to have fun, to play, to relax, to read a book, eat a cookie or test a new microbrew. Just don’t celebrate beyond the appointed time – usually January 1st.

New Year’s RESOLUTIONS? Forget it. Rather than setting up for failure with extraordinary aspirations of goodness, why not pull out the 2018 calendar, research the events you’d like to do, write them down, and work backwards. Note when you should begin to ramp up your training or exercise in order to compete or complete your goals and send off NOW any entry forms, hotel reservations, etc. that you might need to do.

BOTTOM LINE. Holidays can play havoc with one’s fitness, performance, health and self-respect. Run amok, overindulgence, under-activity, inappropriate ingestion, too much/too little of anything has an adverse affect on well-being. Better to enjoy, have fun, honor the season for personal reasons, value time spent with family, friends and loved ones, pause to savor the moment – rather than sabotage present gains. Seek balance in all of its facets – and shine.

As 2017 closes, I wish you days to cherish with loved ones, hours to regenerate and moments to hold in your heart.

SHARING GIFT GEAR RECOMMENDATIONS

Black Friday and Cyber Monday are over and done. Cooked. Now it’s time to get really serious about holiday shopping and/or winter equipment to gift oneself!

A little help here, please? Give me a shout out for some of your fav gifts or gear and I’ll be sure it gets a post.

Let me start with a few of my tried and true besties:

YOGA

MAT

Jade Yoga for best all around mat – www.jadeyoga.com – Harmony Mat

Manduka for tough and dense – www.manduka.com – any

Sankalpa for amazing graphics – www.livesankalpa.com – oh so many

ATTIRE

PRANA PRANA PRANA – love it all – www.Prana.com

Fav leggings or capris – Roxanne!

EXTRAS

Again Manduka – especially

Weighted cork yoga blocks

Enlight ® round bolster – delicious color – thrive

Align yoga strap 10’ (currently out of stock but hopefully  returning soon – extra length is useful)

There’s a chance you just might be headed to Freeport to do some outlet shopping before the year ends. If so, DO NOT MISS a Saturday morning class with my fav instructor, Terry Cockburn, at my fav studio – Freeport Yoga Company – www.freeportyogaco.com

OUTDOORS

Last night the temps here in Vermont dropped to single digits. Might be time to think more about staying warm in the outdoors.

My BEST find this year has been La Sportiva! Mind you, I haven’t gotten past the footwear, but the trail shoes have saved my life – or at least they have been so awesome they have pushed me out there more than ever. I prefer any shoe that gives me good traction as I have a way of shooting my feet out from under me on just about any vertical adventure. Log on to www.lasportiva.com, be sure you are in the US site, and check out Bushido trail runners. I hiked a fair amount this year and these babies were so confidence inspiring that I climbed outside my comfort zone.

I looked for other models for the fall season and struck out on a few that were too narrow in GTX. And then, after a long conversation with a customer service rep at LaSportiva, I took the plunge and tried the Women’s Crossover 2.0 GTX.

LaSportiva W Crossover 2.0 GTX

This boot/shoe looks like a Nordic boot with lacing and a zip closure, ankle high, warm, great traction, and instant comfort. Pricey but this will be my go-to boot for a long time, I’m sure!

PATAGONIA – Is there anything that Patagonia doesn’t have? Well, I LOVE vests – so great for layering. My 2 favorites from P. are the Nano Puff which comes in awesome colors and a very rugged, warm, weather and abrasion resistant vest called the W’s BIVY hooded vest. Check it out at www.patagonia.com.

There are SO many manufacturers and SO many places to shop. I can only scratch the surface and share my personally tested and recommended gear.

Furthermore, because they are “personally tested,” the items above are primarily for women – but there’s a man’s version of just about everything so have at it!

This is truly just the beginning of a list and, frankly, a list for someone special as one must dig deep to make these purchases. So, what about you? What can you add? Let me know. And happy shoppingJ

NOTHING BEATS HIKING FOR AUTUMN FITNESS

Mt.Laramore, Vermont, 9-16-2017.lfreeman

Nothing beats hiking for autumn fitness – at least not here in New England. If you do not live in an area of seasonal changes, please plan to visit. Even with the strange weather conditions we have all been experiencing this year, autumn is still heralded by shorter days and falling leaves. True, temperatures have been disturbingly higher than usual, but it appears we are now back on track and the 30s-50s are on their way.

Each of us has a seasonal preference. I love the summer months and can’t get enough of the outdoors. Others hide from the sun and break out when the snows fall. Thankfully there’s something for everyone in a four-season state (Though here in Vermont we credit an extra season for stick season or mud season – don’t ask!).

Typical September field and mountain scene in Northern Vermont. 9-23-2017 Greensboro.lfreeman

But why might hiking get such high marks in the fall? Serious athletes are often transitioning from one training or racing season to another and there’s a short lull in their work. Recreationally active individuals are eager to rebound from summer sports and land on something significant enough to tax their muscles yet relaxing enough to calm their hectic brains.

HIKING – For purposes of this post, hiking refers to trails that go up and down, over brooks and around boulders. Rocks, roots, ruts, mud, stone steps, wooden planks, ladders, ledge, exposure, fragile vegetation and weather conditions are all parts of the hiking experience. Trails, such as the Appalachian Trail and the Long Trail provide sections or side hikes that offer day hikers a piece of the pleasure of a thru-hike. Though walking paths through towns, fields or forests are very pleasant and surely an excellent outdoor experience in and of themselves, that’s not what we’re talking about here. Nor are the more extreme hikes of weeks or even months that demand a level of expertise, fitness and preparedness beyond that of the day hike.

PROS – Most able bodied individuals who can walk can hike. Get outdoors. Gain strength, agility, endurance. See beautiful sights along the trail and vistas from the top. Hike alone or with others. Steady pace is calming and allows time to think. Get away from it all for even a few hours. Feed your appetite for adventure and challenge. Enjoy a sense of accomplishment when you return to your car.

CONS – Most disadvantages of hiking can be summed up in one word – preparedness (or lack there of). Finding yourself on a hike that is too long or too strenuous is a deal breaker. Blisters or strained ankles from inappropriate footwear can ruin an otherwise remarkable day. Getting lost, failing to carry water or food, not enough layers to be comfortable in cooler temperatures at the top or unanticipated rain … the list could go on and on.

PREPARATION – Though I said this above: Most able bodied individuals who can walk can hike… Gain strength, agility, endurance, it also must be said that preparation is critical to thoroughly enjoy a mountainous day hike. You do need to have a certain amount of strength (especially in the lower body and core – many complain of quadriceps soreness after a good hike), a sense of balance and practice dealing with uneven terrain, and should have built a level of endurance that keeps you moving for any where from 2-8 hours. Hiking can be both a reward from having diligently maintained fitness over the preceding months and a means to enhance that fitness by its practice.

see also http://lindafreemanfitness.com/2014/05/24/hiking-promotes-demands-fitness/ 

LOVE these blazes! lfreeman

Furthermore, it is imperative to know where you are going. There are books, the internet and other resources available to help you chose a trail that is appropriate for you and/or your group. Personally I like to back up my cell phone (coverage is spotty) with AllTrails app and even a few notes on paper that will help me find my way. I rely heavily on trail markings (that white blaze is such a happy sight when I have mistakenly left the main trail) and make note of such things as unusual trees or rock formations or whether I am following a brook. (Cell phone pics are useful here.) I famously get lost driving to a trail head (even with Google maps) and then again somewhere along the trail. So perhaps my preparation is a little more significant than yours might be!

You don’t want to be a packhorse and carry so much gear as to burden your play, but you do need to have the basic necessities. My go-to pack includes water, energy bars, gloves, hat, at least one long sleeved layer and a windbreaker. I usually add dry socks, sunscreen, insect repellant, small first aid kit, cell phone and headlamp. Basically I know the distance I intend to hike and that I will probably not run into trouble. (I have, however, exited a hike at the wrong place necessitating several miles of road walking to find my car.) I also know that hikers are very friendly and will help each other if possible. If you rely on this, be sure to choose a hike that is heavily trafficked!

Elmore Mountain trail (now expanded with Ridge Loop trail) 9-17-2017. lfreeman

HIKING WITH MY DOG – For many years I have wanted to hike but am usually alone so have been hesitant. As a city slicker pretending to be an active outdoors Vermont girl, I’m pretty much a wuss. This year I have upped the ante and have hiked as often as possible. My now one-year old Lab, Sophie, is my constant companion. We have played in the woods on local trails, MTB trails, and town forests – all of which are great for building up both conditioning and behavior on long days when there is plenty of time after work in the evenings to do so. We laid the foundation for several months (on leash and off) before heading to the hills.

Now we are adventuring every weekend and plan to move up to New Hampshire’s 4000 footers in the near future. I am learning how to pack her water, leash, treats, extra food, and water bowl. I have studied a wonderful little guide to hiking with your dog in New Hampshire and Vermont. Though written in 2005 and somewhat dated, it is super helpful. https://www.amazon.com/gp/product/0898869889/ref=oh_aui_detailpage_o05_s00?ie=UTF8&psc=1

I do my best to practice good trail manners, leash my pup when it is best to do so and unleash her when it is equally appropriate. On a good day, on a busy hike, she will be leashed and sit to the side and wait while hikers pass. On a good day off leash on a lightly traveled hike she will run up to greet an oncoming hiker, but sit when she gets there and wag her tail. If another dog is off leash, I allow her to be the same and often she and her new friends romp for a few minutes while we proud parents swap dog stories. If all dogs are leashed, it’s harder as she is uber eager to make new friends. In fact, as you might expect, my Lab pup is often uber eager about most things.

Sophie after Mt Cube’s 7 miles with lots of vertical and play time in the woods and brook! lfreeman

Alas, another Hiking Pro – she sleeps very well after a long hike!

WHAT NEXT? – What happens next is anyone’s guess. As the days grow shorter we working folks have less time for the outdoors and often become weekend warriors. Hiking trails become treacherous in fall rains and wet leaves and downright nasty when covered by thin layers of ice. Maybe it’s back to walking the country roads for a few weeks? But then the white stuff will come to beautify the world and nudge us on from boots to microspikes to snowshoes to skis and to more fun adventures ahead. The trick is to just keep getting out there, right?