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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.
Part I Better Fitness With the Nordic Approach
Chapter 1: Walking Plus: The Gym to Go
Chapter 2: Gearing Up: The Right Equipment for You
Chapter 3: Taking the First Steps: Poling, Posture, and Stride
Chapter 4: Stepping Up: Variations for Cardio, Strength, and Power
Chapter 5: Changing Pace: Variations for Balance, Coordination, Agility, and Flexibility
Chapter 6: Stepping Out: Adapting to Different Terrain
Chapter 7: Starting Up: Identifying the Workout for You
Part II Nordic Walking Workouts
Chapter 8: Short and Easy
Chapter 9: Medium and Steady
Chapter 10: Medium and Quick
Chapter 11: Short and Fast
Chapter 12: Long and Steady
Chapter 13: Outdoor Circuit Training
Part III Programming for Long-Term Goals
Chapter 14: Training for Cardio Health and Fitness
Chapter 15: Targeting Total-Body Fitness
Chapter 16: Cross-Training for Sports
Chapter 17: Customizing Your Program
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. Her Web site at www.nordicwalknow.com is a portal for instructors and the public.
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.
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.
"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."
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."
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."
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."
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."