Carolyn S. Kortge

Fitness walking for Body, Mind, and Soul

No matter how fast or far you walk, no matter what you goals or fitness level, whether you walk on a treadmill or in a forest, alone or with companions, this guide will lead you along a path of mental and physical exercise that travels from sole to soul. Author Carolyn Scott Kortge, an award-winning journalist and masters racewalker, offers a wealth of easy-to-do breathing exercises, visualisations, and active affirmations that transform fitness walking into a meditative practice – of awareness, spiritual renewal, and physical vitality. 'Whatever your motivation for walking – relaxation, aerobic fitness, weight loss, a healthy heart, or interaction with nature – a spirited walk can become the first step in a spiritual journey,' Kortge says. With humour, anecdotes, and practical advice, she shows you how to take the first step and motivates you to walk for life with an approach for fitness that puts care of the soul on equal footing with care of the body.

'If you really want to give your spiritual life a boost, let Kortge show you how the simple act of walking can take you on a trail of self-transformation to destinations inward-bound that you never knew existed. Here is a direct way to knowing yourself and a celebration of being fully alive.'
JERRY LYNCH, Ph.D., co-author of 'Working Out, Working Within'

'This is the walking book I wanted to write! While so many books focus primarily on physical fitness and health, my readers tell me it's the spiritual connection walking satisfies that keeps them going.'
MAGGIE SPILNER, walking editor, 'Prevention Magazine'

Journalist CAROLYN SCOTT KORTGE holds bronze and silver meals from the USA Track and Field Association's National Masters Championships and was formerly ranked among the top five women racewalkers in her age group. As a feature writer for daily newspapers in Wisconsin, Kansas, and Oregon, she has captured numerous national awards for excellence.

Mindless exercise may improve circulation and trim fat, but what does it do for the being within the body? Instead of zoning out (reading magazines on the treadmill, planning shopping lists while jogging), Carolyn Scott Kortge encourages readers to zone into the exercise through mindful walking. Like yoga, spirited walking is a form of meditation in motion, offering physical rewards as well as mental and spiritual benefits. The wonderful irony of conscious exercise is that by giving the mind a steady focus, you get the rest you seek, writes Kortge. Kortge, who has extensive journalism experience, offers clarity and personal anecdotes, as well as specific advice. Topics include breath work, affirmations, how to structure a meaningful walking routine, maintaining motivation, and embarking on a walking pilgrimage. --Gail Hudson
Review
'After leading thousands of people, a few at a time, on hiking trails of every description, I am convinced of the transformative potential of walking. Carolyn has written a work that spans the continuum from practical to profound, gently guiding us into what is ultimately a spiritual journey.' -- Mark Black, Hiking Director/Canyon Ranch Tucson

Carolyn Scott Kortge, author of The Spirited Walker: Fitness Walking for Clarity, Balance, and Spiritual Connection, is an award-winning journalist, cancer survivor and seasoned public speaker. She has been featured as an authority on walking in publications including SELF Magazine, Family Circle, Woman's Day, CURE, HEALTH, The Philadelphia Inquirer, Newsweek and Bottom Line. The Spirited Walker (HarperOne 1998) chronicles Kortge's mid-life transformation from 'klutz' to 'athlete' as a competitive race walker. Two years after release of that book, Kortge was diagnosed with breast cancer. Out of her encounter with a life-threatening disease, she created the Walking Well® program and stepped before a new audience--a growing body of people who identify themselves as survivors. She has been a repeat presenter at health and wellness events including CURE National Forums for cancer patients and survivors and Life Beyond Cancer retreats sponsored by US Oncology. In Healing Walks for Hard Times, Kortge draws on personal experience, interviews, and the metaphors of movement to provide a compassionate path of healing that guides readers to get their feet on the ground, taking steps that move them forward on a path of healing and recovery.

I enjoyed this books suggestions on using mantras to encourage yourself to go that extra distance. It is written with the beginner and beyond in mind to motivate you to bring more 'sacredness' in to a simple act that we often take for granted. It isn't packed with alot of technical information about aerobic walking but does suggest reliable resources for the absolute beginner. It also includes the author and other's stories of 'flagging motivation' and how they were able to overcome it by bringing more mindfulness to the situation. This is key not only in walking but in life in general (try the mantra exercise the next time you need motivation to get that laundry folded or wash those dishes!) If you're looking for something to motivate you to put more 'pep in your step' this is one great book to do it.-Dionne Ruff-Sloan

This book is terrific for a beginner or experienced walker. She will get you out your door and moving! It's very easy to read, and conducive to looking at a chapter or two at a time. She writes especially well about working through mental blocks, and assures the reader that *every* walker has a moment in *every* work-out when s/he wants to give up. She also gives sound advice about stretching and walking form with some simple illustrations. She encourages readers to connect to their own spirituality without espousing a particular religion or belief system. I no longer wear headphones regularly when I walk because of this book: she's helped me turn my walks into truly active meditation, refreshing me mentally with every step. I tried one of her ideas of silently repeating a phrase while I walk ('I am fit, and I am strong') -- and it powered me through hundreds of training miles and my first marathon! Share this book with friends who think they're not athletes, and watch her inspire them to change their self-perception. Great advice for a 15-minute or 15-mile walk, and highly recommended by this Team in Training marathon alumna and Avon 3-Day Walk veteran.

Contents

Introduction Border crossings
Chapter 1 In step: Fitness for body, mind, and spirit
Sidelines-Compounding interest and yield
Going on location
Moves for spirit and sole
Shall we waltz?
Chapter 2 On your mark: How far? How fast? How often:
Sidelines-Gearing up for walking
Moves for spirit and sole
Goal mining
Marking time
Elbow action
Chapter 3 Words for walkers: I am here and I am walking
Sidelines-Tapping the power of self-talk
Moves for spirit and sole
Affirmative action
Back talk
Chapter 4 Imagery for walkers: Encounters with tigers and hawks
Sidelines A picture of success
Moves for spirit and sole
The Tao of walking
Totem energy
Chapter 5 Breathwork for walkers: In-two-three, out-two-three
Sidelines
On the home stretch
Moves for spirit and sole
Jitterbug breath
Inspirational sprints
Chapter 6 Daily walks: Stepping up the commitment
Sidelines Taking it on the shin
Moves for spirit and sole
Expect a miracle
Gaining ground on a treadmill
Chapter 7 Yes, I can!
Maintaining motivation and clearing hurdles
Sidelines The joy of completion
Moves for spirit and sole
Musical intervals
Pick up the beat
Silent centipede
Chapter 8 A healing path: Taking strife in stride
Sidelines-Poetry in moton
Moves for spirit and sole
On solid ground
Take a breather
Chapter 9 Peak experiences: On a trail of disovery
Sidelines Prints of peace
Moves for spirit and sole
Sacred paces
Rules of thumb
Chapter 10 On the pilgrim's path: Stepping out with purpose
Sidelines-Spiritual journeys for walkers and pilgrims
Moves for spirit and sole
A grateful reatreat
Books and resources (bibliography)
Notes
Acknowledgments
Index… (mais)