Be kind to your feet.

I walk miles on my feet and as you know I've just been doing an average of 10 miles a day in France for 6 days. Because of this kind of hard work, I like to pamper them a little and have recently been using Arbonne products.

Their NutriMinC RE Anti Ageing Body Care System consists of a Body Serum and a Hydrating Lotion and together they work like a dream. Visit the arbonne website - http://www.arbonne.com/

Over the years I've also been a fan of the Body Shop Peppermint Foot Cream and yesterday discovered Lush Fair Trade Foot Lotion which smells fabulous and is rich and creamy.

Get yourself any of these are tell me about more goodies, smoother those poor feet, stick on some cotton socks, put your feet up and relax. They'll thank you for it.

Walk to work - check it out.

Simon Madrell at Excellent development has just drawn my attention to Walk to Work for the
Microloan Foundation.

On Friday 16th October, many people across the world will be walking to work and the money they raise will help women in Africa set up their own businesses. We need entrepreneurs everywhere so do your bit, if you can to get fundraising and walking, every little helps.

Check out this great website and see how you can get involved - http://tinyurl.com/yldtmwz. .

Are you thinking of doing the Moonwalk in 2010?

I know, it happens in May and it's only September but as someone who has trained for long walks and someone who has trained others for long walks, taking the time to do it properly brings benefits.

All this has come about because a friend has asked me to work with her on getting her fit for 2010's Mooonwalk. We discussed that it would be more fun if more people get involved as then the training is never lonely and people can support each other especially in between the sessions I do with them.

So if you are thinking of doing it or know someone who is and if you or they live in East London/Essex then get them to call me on 020 8220 6919 or 07941 246619 so we can chat and discuss how this works.

Training will probably not start until Nov or Dec but I just want to get the word out and let people know that there's help and support.

Sometimes a task this size can render you paralysed as it's so big so we just need to break it down into chunks and take one step at a time.

Last year I trained Gill and Elaine and this is what they had to say -

" We felt that we had reached the time in our lives where we needed a challenge. Nothing so simple as a half marathon walk, no we decided to go for the big one 26miles to be exact
The Moonwalk!

We contacted Heather who undertook the task of training us both and we have had the experience of our lives. We thought that doing 26 miles was going to be easy, after all, it's just walking, and we would not have to do any training, how wrong we were. The training started gradually and is now more intense as the walk approaches.

Heather has given us so much information, help and advice on how to approach a walk of this length. Without this we would not be at the standard we are at present. We walk with Heather's walking group, the East End Girls who made us very welcome are looking forward to the Moonwalk now. And who knows this year London
next year New York!!!!

We would recommend anyone who wants to achieve a goal like us to contact Heather as soon as possible, you will love every minute."

- Elaine Aldridge and Gill Judah

Culham to Oxford on the Thames Path

You who are regular readers will know that the East End Girls (EEG) have been walking the Thames Path National Trail - http://www.nationaltrail.co.uk/Thamespath/

We tend to walk it during the longer days as it takes us a while to get to our starting point so we've decided, having got to Oxford, that we'll stop now and do the last 4 sections, where there is no public transport, apart from the end, next year. It may indeed take some time to organise transportation, accommodation etc anyhow.

Our walk on August 22nd saw a small but elite group of the original East End Girls step out from Culham railway station which is 1.5 miles from the Thames and the start of the walk. This was easier to do at the start than at the end as we'd had to do last time. Again, we were blessed with wonderful walking weather so plenty of sunscreen and water.

The first little bit of the walk took us first to Culham Lock where you can see the group posing in the shade and then to Abingdon which I hadn't been in for years. At this point we chose to leave the river for a little while and find somewhere to have coffee and go to the loo. Taking advantage of loo stops is something you learn quickly when walking as you never quite know when the next one will be.

Back on the river and at Abingdon Weir, we saw a coot on it's next with a young chick, not a very clear photo but so lovely to see. At this point there were also interesting grasses and the most unappealing picnic spot I've seen for a long time. The view wasn't bad as long as you looked into the distance.

Lots of long boats, lots of people cycling and walking the path, picnics happening and general business of an English summer in wonderful surroundings.

It seems terrible to say but parts of the river on this section, we found somewhat boring and repetitive. The paths weren't the best looked after and were also very narrow and rutted making walking difficult but then again, we've done so many great walks I think we are rather spoiled.

There were always wonderful boat houses though - don't think I've ever found as many as on the Thames.

It was good to get towards Oxford where there was more activity and more variety in scenery.

This beautiful building was on the River Path and looks as if it once was or still is some kind of a religious building

Looking forward to getting to the source when the time is right.

Keeping on the move.

I've done my East End Girl walks through the summer and did some wonderful exploring of new walks too as well as some client 'walk and talk' sessions but I have to admit that my early morning walking has been rather hit and miss.

I do miss that energetic start to the day so come Sept 1st I started them up again and already 3 days in I feel so much better, so much more energised and therefore more able to tackle the work load that has now come back into my life. I've been making a real effort to power walk and arrive home really hot and sweaty and knowing that I've had a bit of a workout, it makes me feel really great.

If you are aware that you need to get moving more then don't worry too much about the 'hot and sweaty' at the start, just aim to get out there more. There's a wide choice of exercise available but if you're not a swimmer, not into the gym, not a team player and find it hard to attend a class then perhaps walking is for you.

According to research from the Centre of Inflammation and Metabolism in Copenhagen it's the small bouts of activity throughout the day that protect our body from disease. They found that even slight reductions in activity levels quickly added up the chances of age related disease such as heart disease and diabetes.

So what can you do? It's really quite simple:-

• take the stairs instead of the lift.



• walk instead of drive for short journeys



• get off transport a stop earlier and walk



• don't email colleagues in the same building, go and visit them



• take up dancing with friends and make an evening of it



• meet friends for a walk and then have a coffee



• dance around the house



• use your kids trampoline



• get on the kids wii



• put more effort into the housework



• join a walking group



• get a pedometer, it's a great motivational tool

I'm sure there are loads more ideas but these will get you started and don't forget small amounts, you don't have to commit to hours of activity at any one time. Have fun.

Warbleswick to Southwold and back - a great walk

Yesterday's walk had it all, even the retail therapy at the start of the walk and the opportunities for future present buying clocked half way round - it was a good job we were walking!!

I've done a little walking in Warbleswick before but more as a means to getting across the River Blyth which would then enable me to walk to Southwold, one of my favourite little seaside resorts. Yesterday I got to explore at least some of the paths I'd spotted before as I introduced Cajsa to the area and also tried out a 7.5 mile walk to share with clients and interested walkers. This walk is also great if you're not into hills ever or yet and the scenery and terrain are wonderful and ever changing.

e parked down by the River Blyth and wondered back through the village visiting some of the little shops and enjoying a coffee and the most wonderful carrot cake I've ever tasted. From there we were soon able to take off from the road and travel through allotments towards the River Dunwich.

On the allotments there was produce of all kinds in abundance as you would expect for this time of the year and this wonderful sunflower that I just couldn't resist photographing.

Heading for the river, we skirted a field on dry sandy narrow paths and then walked on duckboards through the reedbeds where we could look across to the dunes and sea beyond,until we came to the river itself.

The brick tower of the former drainage pump mill was our focus point as here, we left the Suffolk Coast Path that we'd joined for a while and turned right towards woodland. But first we stopped to admire the swans and to look back towards Warbleswick and to Southwold which we'd reach later. It's always worth remembering to look behind you as often you miss some of the best views.

The next view photos illustrate the changing terrain that we next found ourselves on.....

Signage was on the whole good with info on the area and what you could expect to see therefore dealing with the needs and interests of all kinds of walkers.

We walked through narrow paths of gorse and blackberries, which were delicious, on our way to the substantial footbridge over the River Blyth and from here headed across the golf course, past tennis courts and a circus before arriving in Southwold not far from the High Street.

It was very good that we were walking as it meant we weren't able to carry a lot - will just have to make a trip back sometime. Suppose this is a warning really, if you like shopping, you will be tempted.


Sampled some great organic ice-cream here as we wandered through the town and made our way down to the beach. Although warm but overcast at the start of the day, the sky was now a stunning blue and the wind which had picked up was crashing onto the beach. True to form though the beach was busy with sandcastle building families, kites, games of football and people in the sea. They were braver than me.

Here's me having some well earned fish and chips before walking into the wind as we headed along the beach for the River Blyth once again.

Walking back was like getting a free exfoliation as the sand was being blown towards us and stinging our faces and legs. I felt really exhilarated though, something about the power of sea and wind, it really made me feel alive.

Once we reached the river and turned away from the sea, everything calmed and we walked up the river enjoying the views and that wonderful mellow evening light that's so good for taking photos in.

The sun was beaming down as we stopped at the pub to sit and savor it all while we enjoyed a drink.

Then having missed the row boat ferry, it was on to the footbridge yet again to cross the river and time to soak up the last rays as we watched the canoeists and returned to the car.

The walk took us quite a while as we If you choose to do this walk, you can make a day of it as we did or be rather more focused on the task in hand and not get distracted by all there is to see and experience, it's up to you. What ever you decide, I'll be amazed if you don't have a great time.

Walking everywhere.

Just back from 8 wonderful days in France where apart from sitting in the garden and visiting the local pool, we walked along the Nivernais canal from Clamency, revisited my favourite walk from our village and explored the updated Sancerre Trail but more about that later when I get the photos downloaded and the emails dealt with......

Today, I'm organising our next section of the Thames Path taking us from Culham to Oxford which happens on Saturday and although a small group only, I have the feeling it will be a beautiful walk.

I've just flicked through the latest copy of Country Walking which has loads for me to share with you over the days and weeks and am delighted to have found, buried in the emails, a new site and a hidden garden walk in the City of London where apparently there are about 200 hidden gardens ranging from secret courtyards to little-known walkways which can be discovered by taking some of the Green City Walks .

The walks kick off from 1.30pm at Moorgate Tube station every Wednesday, finishing at Bank at 3.45pm. Other great strolls on offer include the ‘Time Tunnel’, a journey through the City’s history from the 21st century to the days of Londinium, and ‘Jewels of the East’ exploring the beauty of the Regent's Canal, the Hertford Union Canal, Victoria Park and Mile End Park.

Whether I join in with the Green City Walks or explore them myself, I'm going to get out there. I love being introduced to new places to walk and I've come across enough even this morning to do me for the coming year I think.

It literally is walking everywhere!

July on the Thames Path

The East End Girls are still on the Thames and
now nearer to Oxford that London, we'll actually walk into Oxford on this months walk on Aug 22nd. If anyone is interested, we're up for a 12 mile walk, just email heather@walkerscoach.com

Here are some photos from the latest walk when we walked from Cholsey to Culham, a walk of 14 miles. Unfortunately there was an additional mile at the start to get to the path and 1.5 miles to the station at the other end) The walk happened on a very hot day and as you'll see from some of the photos, there were stretches with little shade.

How about that for a boat house? If you can beat that, let me know, photographic proof please.

The fields were alive with butterflies and some plants like this one were absolutely covered.

Photos above taken at Day's Lock Weir.

Lessons to be learnt for all of us regarding how much water to drink and the need to wear hats, something it's good to be reminded off from time to time as we can all become a little complacent.

It was another great walk, even with the unexpected 'bog' at the end - well at least it cooled our feet!

Another successful Big Fun Walk

In March, for the second year, I took part in the Big Fun walk supporting the North London Hospice. If you're a regular reader to my blogs then you'll know what a great walk it is. I've just heard that this year they raised over £137,300 which is fabulous.

If you're interested in taking part in 2010 then the date you need to put in your diary is Sunday 21 March. 2010. Information about the walk usually comes out towards the end of the year so to express interest go to http://www.bigfunwalk.co.uk/.

I might just see you there.

South Downs National Park

Did you know that the Government has confirmed the go ahead for a South Downs National Park in Sussex and Hampshire?

It stretches westwards for more than 144km/90 miles from the white cliffs of Beachy Head across Sussex and Hampshire to Winchester and this area contains some of the best-known and most admired hill country in the United Kingdom.

The Park will be established broadly along the lines proposed by the then Countryside Agency almost seven years ago and will bring greater protection and funding to the area.

Even more reason , if you don't know it to get out there and walk. For more information visit - http://www.southdownsonline.org/

Praise for Breast Cancer Care

The one thing on my priority list this morning was talking to someone at Breast Cancer Care about my experience of the Pink Ribbon Walk last Saturday. I had been so impressed that I wanted to pass the message on to the people who do all the hard work.

Through the medium of Twitter I was able to get a name and number and I've just called the lovely Georgina who was a delight to speak to.

Having worked for charities myself for many years I know only too well how hard it is to fund raise especially in these challenging times, yet how important it is to get that money in. I also know how often we follow up problems and issues to complain and how easy it is to feel happy about something but never quite get round to letting the people that matter know about it.

I got a load of pleasure being able to pass on this great feedback to Georgina who I'm sure will pass it onto her team and I know I made her very happy too.

So, who could you tell today about some wonderful experience you've had? Who could you feedback to? Whose day could you make? ...and is this something you could do more often?

If you're into walking then I can heartily recommend a Pink Ribbon Walk for you in 2010. Have a look at http://www.breastcancercare.org.uk/server/show/nav.725

Breast Cancer Care's Pink Ribbon Walk at Petworth 2009

We were probably better trained for this walk than we were for the Inca Trail. There's no great mystery or disillusionment re Peru as it was a fabulous experience - http://www.walkerscoach.com/inca_trail__the_dream_comes.htm I think it's more about circumstances and what was going on for all of us in our lives. This time we were walking very regularly anyhow, had a bit more time and as I running training walks for the Moonwalk ladies, it seemed to make sense to use those as training walks too.

So by the time we got to Arundel on the night before the walk we'd done a couple of 20 milers, a couple of 18 and 16 mile that had turned into 23. We had escaped London ahead of the Friday traffic so were in good form as we gathered to enjoy a drink and a meal together.

Lindsey looks happy to have found the Newcastle Brown.

Half the team (below) relaxed and ready to have a good evening.

After a lovely sunny day, it was a little shock to the system to find fairly thick fog the following morning but I had ordered good weather so I put my shorts on and headed for breakfast.

The fog was still with us, as you can see in the photo, so much so that Petworth House was barely visible but that didn't really matter. We had photos taken, found Gemma who'd driven up from Brighton to join us and declined a second breakfast although it was great that facilities were there to have it.

The East End Girls Team in the fog, complete with tiaras so we can find each other.

After the Aviva Walk in 2006, this was quite a small gathering but that in itself was lovely. It was fun to find a few people we knew, to chat and then after a warm up, we were off.

In the photo you can see the stream of pink as we headed up the first incline still in Petworth Park. The pace at this stage was fast and it was clear that there were a number of people who intended to make very few stops and get round in record time.

We walk fast but on a day like this we were out to enjoy all aspects of it and have some good breaks to recharge the batteries.

Some of the terrain we walked through below.

Two photos were taken on the lower slopes of Bexley Hill where we had great views over the countryside. It was such a perfect day to see it all.

Lunch was calling as we headed into The Cowdray Estate and marvelled at the polo lawns so well cultivated and tended. Then were the ruins of what has to have been a phenomenal house before being destroyed by fire in 1793.

The girls wanted to get a closer look but no one would let them in.

Here also was one of the many fantastic rest stops. I was so impressed at the never ending supplies of water, bananas, apples and wedges of oranges as well as those fantastic Eat Natural Bars and haribo sweets. As much as you wanted at every stop.

It was in Cowdray Park that we choose to have lunch and were lucky enough to find a large tree offering loads of shade where we could enjoy a good 45-60 minutes break.


Thankfully from this point we were into woodland again and dappled shade and were on the return leg soon knowing that the miles to do would now reduce with every step.

Although this was true, this next stage was probably the longest one without a rest stop and we were beginning to run out of water when we finally arrived. There had been more hills and on such a hot day we were sticky and sweaty. In fact quite a lot of my water was going down the back and front of my t shirt as I tried to keep cool.

Vanessa managed a set at the next rest stop while the rest of us collapsed on the grass.

It was about 5.5 miles from this point and we'd overheard someone say that it was all downhill towards the end. As we came across more and more hills we wondered when this was going to start.

Here was another up - why do they call this area the South Downs? as my team said, there are very few downs at all!! At least it was cool in this tunnel of trees.

Then we were into open space and at the top of a hill and there in the distance we could see Petworth House just peaking through the trees. A definite reason to have another photo. It also looked as if it might, at last, be downhill all the way from here....and it was. No wonder we all look happy.

Getting closer to the end and yes, we're nearly on the level.

We could tell by the distance from the house that there was still a mile or so to walk but by now we could see, not only the house, but the finish as well and that large pink arch, what a sight.

Just love this photo of Teresa hugging Gemma after we crossed the line, it says it all.