GHTC News - July, 2015

PO Box 1, Guelph, ON Canada N1H 6J6 Volume 43, #2 - July, 2015Telephone: 519 716 8273, Internet: www.guelphhiking.com

All of the children whoparticipated, either astortoises or hares,

received a special badge.

Members of the tortoise group, some just resting whileothers seek bugs, frogs, toads, turtles and other strange

things that might hang around in the mud.

Our 5 Anniversary Kids Hike, held at Starkey Hill on Sunday, May 3 , was a great success! th rd

A total of 69 hikers turned out to enjoy the occasion. The rather limited, on-site parking was offset by fine weather, greatsnacks and celebratory badges for all of the junior participants.

Next Kids Hike at 1:00 pm, Sunday, Oct. 4 Preservation Park.

Off they all went, hares one way and tortoises another - along the trails and into the woods -

where lions and tigers and bears might lurk!

From “Sometimes Eventful” inGuelph, Ontario

By Gayle Labuz 2015-April- 13

We hit "The Smith Property" today - one of ourfavourite local trails - to work off a ridiculously hugefamily brunch. This Guelph trail runs alongside theEramosa River. It's a popular hiking spot, offering aflat, linear option or a loop that includes a gentle ascentthat takes you to a point where you can look out acrossthe river valley. Alex and I call it "The Magic Spot".

Today's weatherwas perfect for ahike - no jacketrequired. But trailconditions were allover the place. Some parts of thetrail were holdingon to slick, icywinter conditions. Other parts of thetrail were sloppy,thick mud. Whileother portions of theloop were totallydry and perfectfooting for the hike.

And then, there were the dog bombs. Found within thefirst 5 minutes of the trail-head, in the area that is theiciest. This part of our hike was the most frustrating, aswe tried to find the best place to walk without slippingon water-coated ice or step in mushy piles of dog poop. Gross.

Despite the challenges of the footing, we heard thePeepers peeping, a woodpecker knocking and the rushof the Eramosa River, swollen from the melting snowand last week's rain. The Magic Spot gave us what wewere looking for: a bit of solitude on the trail to see andhear the world waking up from it's winter hibernation.

(Reproduced with author’s permission)

[All hikers should come equipped with removabletraction aids during the icy seasons and please, please,please, if hiking with dogs, have the courtesy to usepoop bags and take them away with you - or at leastremove all droppings from the trail surface! Editor]

Some icetraction aids

Yaktrax left &Kahtoola

Microspikes

right.Eramosa River, near top ofloop.

GHTC Newsletter - July, 2015 -

The Trans Canada Trail Initiated in 1992 as a project to celebrate Canada’s 125 year, the Trans Canada Trailth

is one of the world's longest networks of multi-use recreational trails. It encompasses nearly 500 individual trails,some on land and others on water, each with unique and varied features, contributing to the diversity and grandeurof Canada’s national Trail. To date, nearly 17,000 km of the Trail are operational which is 75% of the proposed route. The goal is to connect the Trail as a continuous route from coast to coast to coast by 2017, the 25 anniversary of theth

Trail and the 150 anniversary of Canada’s Confederation. With just over 5,700 km of Trail to go, many inth

unpopulated areas with difficult terrain, this is a bold and ambitious goal. Once fully connected, it will stretch nearly24,000 km from the Atlantic to the Pacific to the Arctic oceans, through every province and territory.


Fitness Tools for Every AthleteCondensed from WebMD

Want to see your progress as you get fit? You couldwrite it down, or try a device that will give you data onevery step you take, the calories you burn, your heartrate, and even your movements as you sleep.

You don't need to since whatreally matters is that you getout there and exercise. Butseeing the numbers can bemotivating so check out thesefitness tools.

Basic Step Counters(Pedometers) If you needmotivation to get moving,pedometers that count eachstep can help. These deviceswork OK for people who gettheir exercise by walking or running but they won'taccurately register other exercise, such as bicycling orweightlifting.

The most basic and inexpensive pedometers measuresteps only when worn or held upright. More expensivemodels use triaxial or 3D technology to record steps nomatter how they are positioned, so they tend to beeasier to use and more reliable. About 5,000 steps isthe minimum you should log in a day, and 10,000 stepsis ideal.

GPS-Based Fitness Monitors GPS signals monitor your exact location, recordinghow far and how fast you walk or run. You can alsouse them to chart a path when you're running orwalking in an unfamiliar place. GPS devices aregenerally more accurate at estimating the distanceyou've walked or run than basic step counters.

Calorie Counters Some pedometers and GPS devices use your steps andspeed to estimate the number of calories burned. Themost sophisticated of these programmes let you enterinformation about your weight, which improvesaccuracy. The more expensive units are typically moreaccurate, but even the best give only an estimate.

Heart Rate Monitors Your heart rate goes up when you exercise so heart ratemonitors measure the intensity of your workout. Theycan help beginning exercisers tell if their workout ismoderate or challenging. Along with displaying heartrate in real time, many devices let you set a target heartrate and then alert you when you reach your goal. High-level athletes can use heart rate monitors to makesure they reach and remain in their target heart ratezone.

Activity Trackers This let you make notes about your workouts and otheractivities. If you’re a competitive athlete, an activitytracker is a great way to keep a detailed record of yourtraining regimen. Activity trackers are also useful forsetting goals and recording progress.

Some programmes let youenter information about howyou feel, what you eat, andother data. They can help spotpatterns you might nototherwise notice, such as whenyou have the most energyduring the day or when youtend to feel tired.

Computer Links and SocialNetworking Many fitness devices let youdownload data to a computerand into charts and graphs.

You can then share that information and challenge yourfriends to keep up!

Exercise and High Blood PressureExercise is one of the keys to lower your bloodpressure. Working out also boosts the effectiveness ofblood pressure medication for someone already beingtreated for hypertension. If you can't stand the gym,not a problem. Hiking is excellent, so is gardening,and anything else that gets your heart beating a bitfaster.

Exercise can lower blood pressure by as much as 5 to15 points. Do something that's moderate in intensity,like brisk walking, for at least 30 minutes a day, five ormore days a week. Gradually make the workouts moreintense to keep lowering blood pressure to safer levels.

No matter what the exercise - be aware of yourlimitations and go slower on hot and humid days. If theexercise or activity hurts - stop - and see a doctor! Ifyou feel dizzy or have discomfort in chest, arms, orthroat - stop - and see a doctor!


Amazing Race Photo ChallengeBy Bob Fanning

On Sunday, May 24 , the Guelph Hiking Trail Clubth

presented this activity for the second time. Participantswere presented with a set of ten clues and given aspecified time limit to find and photograph the itemsdescribed by the clues, all located within a defined areaof the University of Guelph Arboretum. Unlike the firsttime, we had warm, sunny weather, which made for avery pleasant afternoon. Three teams participated. The winning team members, pictured above, were MaryMachnacky, Kate Gooch and Tina St. John. The secondplace team consisted of Marilyn and Al Couture. Allthree teams were within a spread of only one and a halfpoints, for a very close finish. One member of thewinning team from the first event, Helen Francis, kindlyhelped with monitoring and judging.

SAVE the DATEBruce Trail Day is Sunday, October 4, 2015A trail-wide celebration of hiking and conservation

along the Niagara Escarpment.Watch for details at:

brucetrail.org/pages/bruce-trail-day

Five Grand River Conservation Watershed Awards foroutstanding examples of conservation and environmentalwork were given out by the GRCA in 2014. Dave Culham

and Jim Hoare, at the far right of the photo, were on hand toreceive one of these for the Guelph Hiking Trail Club.


Do Hikers Need Sport Drinks?

Sports drinks like Gatoraide, Poweraid and hosts of othersavailable in any supermarket, convenience store orpharmacy, are beverages whose stated purpose is to helpathletes replace water, electrolytes, and energy aftertraining or competition. However, their efficacy has been

questioned, particularly after only moderate exercise.

Internationally known as one of the top fitness experts inthe industry through his Five Minute Office Workout,Craig Ramsay has to say about them. “Say no to sportsdrinks. Unless you're a pro athlete, they're not necessary. Sports drinks are loaded with extra calories. Try waterwith lemon instead.”

The Spring Magnificent Magnolia Ride on May 9 was a great success. Participants enjoyed a leisurely bike rideth

through Guelph’s quiet streets, delighting in the many Magnolia trees in full bloom along the way. Ned Coates,our resident expert on Magnolia trees, shared engaging stories about various trees and their owners. To contributeto the relaxing feel of the day, participants savoured some thirst quenching lemonade under a Magnolia canopy. We finished off our adventure at the Boathouse for ice cream and delivered prizes to the cyclist in categories ofBest Dressed, Most Outlandish, and Best Bonnet. Those not ready to end the delightful day rode on to enjoy moreMagnolia trees and a drink at Einstein’s Café. Photos by Carl Griffin and Ken Burlock.


HIKING SCHEDULEJuly, 2015 through mid October, 2015

Over the years the GHTC has enjoyed permission from the generosity of private landowners for footpaths through theirproperty. The friendship, respect and trust of these landowners are the Club's most important assets. Let us continue to care forand properly use their property while maintaining the objectives of the Club.

All hikers should check the GHTC web site www.guelphhiking.com for detailed advice and information on Terrain RatingSystem, Hike Speed, special seasonal instructions and other timely recommendations.

• To avoid disappointment due to cancellation, please notify the hike leader if you intend to join a scheduled hike.• Cancelled, changed, rescheduled or impromptu hikes will be posted on the GHTC web site as TWEETS. You can also

"Follow" our TWEETS to have them sent automatically to your smartphone or tablet. The calendar of events, accessedfrom GHTC home page will also reflect cancellations and changes. The leader may choose to post a rain date here.

• Occasionally it proves more convenient for a hike leader to select a meeting place that is not in Guelph. If you cannot arrangea ride to get there, call the hike leader who may know of someone who is willing to take you. In other out-of-town hikesthe leader will meet at a local location to carpool. If the distance is considerable, it is customary to offer to help pay for thegasoline.

• It is important to stay with the group while hiking, alerting the leader of intentions to ‘drop-out' at the beginning a necessityand appreciated.

NOTE: HIKE Dates and TITLES in BOLD are conducted by the Guelph Hiking Trail Club.

Welcome to the two new additions to our hike leader team - Rhonda and Cynthia. Check out their hikes.

And just a reminder that the times listed with hikes are departure times so please arrive 5-10 minutes earlier. We would bedisappointed if we left without you.

Tue Jun 30 FORKS OF THE CREDIT 13km, 4hrForks of the Credit, Map 14-15 We will hike 4 side trails linked by the Main Trail. The terrain is steep and rocky in places.There is no dropout point. No dogs please. Depart: 9:30 am from roadside parking on Forks of the Credit Rd. at Dominion St.Directions: Highway 10 to Forks of the Credit Road. Turn West on Forks of the Credit Road and proceed about 4.5 km to themeeting point. Leader: Susan Atkinson 519-837-9470 before 10pm. Level 2, Speed moderate

Sat Jul 04 SCOTTSDALE 8-10kmMeet at the Guelph covered bridge parking lot on Gordon St. for a 9am departure. We will do a loop hike using the main trailand side trails of the Bruce Trail. Please bring water, snacks, lunch and wear hiking boots. Possible pub stop after hike.Leader: Norm 519-831-3657 cell Level 3, Speed Moderate

Sun Jul 05 SPEED RIVER TRAIL 16km, 4 – 5 hrHike the Speed River Trail end to end. Meet at the Guelph covered bridge on Gordon St for a 9am departure. Carpool to hikestart. Bring water, snacks and lunch as well as bug spray.Leader: Terry Spittles 519-265-6203 Level 2, Speed moderate

Wed Jul 08 CANOEING THE ERAMOSA A rescheduling of our postponed June 2 event, now that the City has had the Wellington Dam water level re-raised. Meet at TheBoathouse on Gordon St. at 6:00pm (or anytime after) and paddle as long as you like till dusk. Must be a current GHTCmember to rent for free.Leader: Bill Mungall [email protected]

Thu Jul 09 GUELPH LAKE 2 hrMeet at 6pm at Guelph Lake trail head on Victoria Road. Enjoy the scenic trail along the lake. Bring water and snacks, dogswelcomeLeader: Norm 519-831-3657 cell Level 2. Speed Moderate

Thu Jul 09 STRIDE AND STRETCH 1-1½ hr, 4-5kmJoin us for an invigorating hike along sections of the RRT, which will include yoga breaks (10-15 min.) along the way. We hikerain or shine. Hikes begin from the Guelph Covered Bridge @ 7:00pm (please arrive at least 10min early). "Free" for GHTCmembers only. No yoga experience necessary. Pace moderate to brisk (depending on the group) Terrain - flat. You MUST confirm your attendance by Wed night as hike will be cancelled if less than 4 participants. Leader: Rhonda McMahon - 226 820-5373, [email protected] Level 2. Speed Moderate

Sat Jul 11 GORBA LAKE TRAILS 2hrMeet at 10:00 a.m. at Guelph Lake Trail Head on Victoria Road. Enjoy the scenic trail along the lake. Bring water and snacks.Also, be prepared and wear long sleeves, slacks or bug shirt. Bring bug spray.Leader: Suzanne Gates 519-265-3962 Level 2. Speed Moderate


Tue Jul 14 BOYNE VALLEY 10km, 4hrDufferin Hi-Land Section of Bruce Trail. Boyne Valley provincial park., Map 20. There is no dropout point. No dogs please. Depart: 9:30 am Parking lot on County Rd 19, (Prince of Wales Rd), about 1 Km north of Primrose, on RHS of road. Directions: Parking lot is 1 Km north of Primrose, on RHS of County Rd 19. Hike Description: We will hike the Boyne Valley side trail and possibly the Primrose Loop side trail, and part of the mainBruce Trail connecting them. Pre-register for the hike with the hike leader. Leader: Susan Atkinson [email protected] (519) 837-9470 before 10:00pm Level 2. Speed Moderate

Thu Jul 16 STRIDE AND STRETCH 1-1½hr, 4-5kmJoin us for an invigorating hike along sections of the RRT, which will include yoga breaks (10-15 min.) along the way. We hikerain or shine. Hikes begin from the Guelph Covered Bridge @ 7:00pm (please arrive at least 10min early). "Free" for GHTCmembers only. No yoga experience necessary. Pace moderate to brisk (depending on the group) Terrain - flat. You MUST confirm your attendance by Wed night as hike will be cancelled if less than 4 participants. Leader: Rhonda McMahon 226 820-5373 [email protected] Level 2. Speed Moderate

Fri Jul 17 HEALTHY PARKS, HEALTH TRAILS 6kmBronte Creek Provincial Park - 6 km - Ontario Parks offers free admission to all Provincial Parks this one day. Bronte offershiking down into a deep gorge. But since there are no trails running alongside the creek, we will try something completelydifferent...a wading hike for 2-3 km downstream along the flat, shallow bedrock of the creek! (My son and I have actually donethis.) Weather and water conditions permitting. Bring old running shoes (no crocs or sandals) for protection of your feet, and achange of clothes in a plastic bag in case you happen to get wet! Meet at Guelph covered bridge off Gordon St. at 1:00.Leader: Bill Mungall [email protected] Level 2, pace slow

Sat Jul 18 MOUNT NEMO 8kmMeet 9.00am at the Guelph covered bridge parking lot on Gordon Street for car pooling to the trail head for a loop hike on theNiagara Escarpment. Bring snacks and waterLeader: Norm 519-831-3657 cell Level 3 Speed Moderate

Sun Jul 19 PRESERVATION PARK 2hrMeet at 1:30pm at the city parking lot on the North side of Kortright Rd. (just east of Edinburgh Rd) Come and enjoy the mazeof trails that can be found in the 67 acres of forest. All are welcomeLeader: Paul 519 824-6241 Level 2. Speed Moderate

Wed Jul 22 SMITH SIDE TRAIL 4 kmMeet at 6.00pm at the trail head on Watson rd. just south of Stone rd. This is a loop along the Eramosa River past the dam,through woods and meadows. Bring water and snacks dogs welcomeLeader: Norm 519-831-3657 Level 2. Speed Moderate.

Thu Jul 23 STRIDE AND STRETCH 1-1½hr, 4-5kmJoin us for an invigorating hike along sections of the RRT, which will include yoga breaks (10-15 min.) along the way. We hikerain or shine. Hikes begin from the Guelph Covered Bridge @ 7:00pm (please arrive at least 10min early). "Free" for GHTCmembers only. No yoga experience necessary. Pace moderate to brisk (depending on the group) Terrain - flat. You MUST confirm your attendance by Wed night as hike will be cancelled if less than 4 participants. Leader: Rhonda McMahon 226 820-5373 [email protected] Level 2. Speed Moderate

Sat Jul 25 NORTH GUELPH TRAILS ~8kmMeet at Exhibition Park Arena 9:30 AM. Walk the Trans Canada Trail along railroad track, across Speedvale and throughRiverside Park to Victoria and back. Bring bug spray and sun screen. Dress appropriately for weather.Leader: Cynthia 519-766-1304 Level 2. Speed Moderate.

Mon Jul 27 STARKEY HILL TRAIL PHOTO HIKE 2hrMeet at Starkey Hill Parking Lot at 7:00 PM. Bring a camera you are comfortable using. We will hike the full loop looking forinteresting subjects in the evening light. I will bring a small tripod for anyone who wants to try a sunset shot.Leader: Bob Fanning 519 822 5181 [email protected] Level 1. Speed Moderate

Sun Aug 02 HALTON AGREEMENT FOREST 8kmWe enter on the 4th Line of Nassagaweya and hike along fire road and on trails through the different Agreement Tracts. Meet9:30am at the corner of Falls (off of highway 7) and Mary St in Rockwood for car pool to Halton Agreement Forest. Leader: Gayle 519 856-1012 Level 2. Speed Moderate

Wed Aug 05 SPEED RIVER SECTION 1 2 hrMeet for a 6.00 pm. Departure at the parking just outside of Guelph Humane Society. We will follow SRT sect 1 to Niska Rd.and return on the John Woods Side trail. Dogs welcomeLeader: Norm 519-831-3657 cell Level 1. Speed Moderate

Sat Aug 08 LIMEHOUSE LOOP 2hrMeet 9.00am at the Guelph covered bridge on Gordon Street for a loop hike. Come see the Hole in the wall and heritage limekilns restored. Bring water and snacks.Leader: Norm 519-831-3657 cell Level 3. Speed Moderate


Sun Aug 09 SMITH TRACT/SIDE TRAIL LOOP 1-2hrRelatively flat trail. Option to repeat hike for longer workout. Meet at trail head on Watson Road for a 9:30am departure. Leader: Cynthia 519-766-1304 Level 1. Speed Moderate

Thu Aug 13 STRIDE AND STRETCH 1-1½hr, 4-5kmJoin us for an invigorating hike along sections of the RRT, which will include yoga breaks (10-15 min.) along the way. We hikerain or shine. Hikes begin from the Guelph Covered Bridge @ 7:00pm (please arrive at least 10min early). "Free" for GHTCmembers only. No yoga experience necessary. Pace moderate to brisk (depending on the group) Terrain - flat. You MUST confirm your attendance by Wed night as hike will be cancelled if less than 4 participants. Leader: Rhonda McMahon 226 820-5373, [email protected] Level 2. Speed Moderate

Sat Aug 15 WEST MONTROSE TO ELMIRA 15kmMeet at the Covered Bridge at West Montrose for a 10.00 am departure. Hike to the Mennonite Deli in Elmira for lunch andreturn. Hike is mainly on the Kissing Bridge Trail but there will be some road walking. Wear suitable footwear and bring water.Leader: Terry Spittles 519-265-6203 Level 2. Speed Moderate

Sun Aug 16 SECT 3 SPEED RIVER TRAIL 1½hrFollow the Speed river, cross meadows and enjoy a cedar-lined track. There are 2 side trails to discover, an old barnfoundation, and an old roadway for a long gone company town. Meet at 1:30 pm just south of the bridge on Road 32 (south offhwy 24 west of Guelph). All are welcomeLeader: Paul 519 824-6241 Level 2. Speed Moderate

Thu Aug 20 STRIDE AND STRETCH 1-1½hr, 4-5kmJoin us for an invigorating hike along sections of the RRT, which will include yoga breaks (10-15 min.) along the way. We hikerain or shine. Hikes begin from the Guelph Covered Bridge @ 7:00pm (please arrive at least 10min early). "Free" for GHTCmembers only. No yoga experience necessary. Pace moderate to brisk (depending on the group) Terrain - flat. You MUST confirm your attendance by Wed night as hike will be cancelled if less than 4 participants. Leader: Rhonda McMahon 226 820-5373, [email protected] Level 2. Speed Moderate

Sat Aug 22 TORONTO BT SPEYSIDE LOOP 10 kmHere is a lovely area close to home for a loop hike along Bruce main and side trails with variable terrain, rocky sections as wellas a great lookout. Wear proper footwear and seasonal protective clothing. Bring water and snacks. Meet 9.00 am at the Guelphcovered bridge parking lot east of Gordon Street for carpooling to trail head. Possible pub stop in ActonLeader: Norm 519-831-3657 cell Level 3 Speed Moderate

Sun Aug 23 GRINDSTONE CREEK 13kmSome website indicates you can now walk up the wooded valley of the creek from Hamilton Harbour to Great Falls inWaterdown. How? We will find out. Some steep hills and potential for mud and bushwhacking. Meet at 9:00am at Clair -Gordon plaza parking area in front of TD Canada Trust.Leader: Bill Mungall [email protected] Level 3 Speed Moderate

Wed Aug 26 STARKEY HILL 1- 1½hrMeet at 6:30pm in Starkey Hill parking lot, south side of Arkell Rd., about 1km east of Arkell Village. Bring water and snacksLeader: Norm 519-831-3657 cell Level 2. Speed Casual

Sat Aug 29 MOONLIGHT HIKE 7kmWe will hike the Riverside Trail - Speedvale to Victoria. Parking behind Firehall. The August full moon is know as the Grain orCorn moon, so bring grain or corn snacks to share following our Moon salutation (yoga). Flashlights/headlamps required.Leader: Rhonda McMahon 226 820-5373 [email protected] Level 2. Speed Moderate

Sat Aug 29 ELORA TO FERGUS LOOP 9kmHike the Cataract Rail Trail between Elora and Fergus. Meet at the Canadian Tire Store parking lot on Woodlawn Ave. for a1.00 pm departure. Carpool to Fergus and hike the loop. Bring water and snack and wear appropriate footwear/clothing.Leader: Terry Spittles 519-265-6203 Level 2. Speed Moderate

Sun Aug 30 ARBORETUM PHOTO HIKE 4 to 5 kmMeet at the Arboretum Centre Building Parking Lot at 2:00 PM. Bring a camera you are comfortable using. We will exploresome of the many trails in the Arboretum, and some terrific photography opportunities.Leader: Bob fanning 519 822 5181 [email protected] Level 1. Speed Moderate

Sat Sep 05 FORKS OF THE CREDIT 10 kmMeet at the Guelph covered bridge for a 9:00AM departure. We will hike the Bruce Trail along the Credit river to the Forks Ofthe Credit Provincial Park to view the Cataract Falls and ruins of an Hydro Station. Proper footwear, water, snacks.Leader: Norm 519-831-3657 cell Level 3. Speed Moderate

Mon Sep 07 RLT SECTION 7/8 2 hrThis is a very picturesque area of the RLT with some spots messy and possibly buggy; but, always fun to explore. Starting @1:30p.m.from the Guelph Covered Bridge, we'll carpool to the trailhead by the gravelpit for a 2p.m. start. Bring snack and wateras well as seasonal protection.Leader: Susan Bard 519-836-6570 Level 2. Speed Moderate


Thu Sep 10 STRIDE AND STRETCH 1-1½hr, 4-5kmJoin us for an invigorating hike along sections of the RRT, which will include yoga breaks (10-15 min.) along the way. We hikerain or shine. Hikes begin from the Guelph Covered Bridge @ 6:30pm (please arrive at least 10min early). "Free" for GHTCmembers only. No yoga experience necessary. Pace moderate to brisk (depending on the group) Terrain - flat. You MUST confirm your attendance by Wed night as hike will be cancelled if less than 4 participants. Leader: Rhonda McMahon, 226 820-5373, [email protected] Level 2. Speed Moderate

Sat Sep 12 IGNATIUS: OLD VILLA BY THE SPEED TRAIL 2hrMeet at 10:00 a.m. just a bit North of the Guelph Lake Trail Head on Victoria Road . We will explore a couple of the northernIgnatius trails and wet lands. Bring water and snacks. Also, be prepared for some marshy areas and maybe mosquitoes.Leader: Suzanne Gates 519-265-3962 Level 2. Speed Moderate

Sat Sep 12 GRAND VALLEY TRAIL, BRANTFORD . 16kmGVTA End-to End #5 of 18. For more details see gvta.on.caLeader: Charles Whitlock, (519) 742-7435 or [email protected] Jim Vanderlip, (416) 925-9134 7-10 pm [email protected] Level 2. Speed Moderate

Sun Sep 13 ARKELL SIDE TRAIL & RLT SECTION 2 7½ km (2-3hr)Hike along this popular side trail. We’ll meet 1:30pm at the Starkey Hill parking lot, south side of Arkell Road, east of Arkell.This will be somewhat of a loop hike using part of RLT section 2. Bring water and snacks.Leader: Jim Hoare [email protected] or 519-835-5284 Level 2. Speed Moderate

Sun Sep 13 GRAND VALLEY TRAIL, PARIS 22kmGVTA End-to End #6 of 18. For more details see gvta.on.caLeader: Charles Whitlock, (519) 742-7435 or [email protected] Jim Vanderlip, (416) 925-9134 7-10 pm [email protected] Level 2. Speed Moderate

Thu Sep 17 STRIDE AND STRETCH 1-1½hr, 4-5kmJoin us for an invigorating hike along sections of the RRT, which will include yoga breaks (10-15 min.) along the way. We hikerain or shine. Hikes begin from the Guelph Covered Bridge @ 6:30pm (please arrive at least 10min early). "Free" for GHTCmembers only. No yoga experience necessary. Pace moderate to brisk (depending on the group) Terrain - flat. You MUST confirm your attendance by Wed night as hike will be cancelled if less than 4 participants. Leader: Rhonda McMahon - 226 820-5373, [email protected] Level 2. Speed Moderate

Sat Sep 19 MONO CLIFFS 10-15kmJoin Mike and his dog Petie, on his traditional hike through the loops of Hockley at Mono Cliffs Provincial Park including acouple of moderate climbs to catch scenic views of southern Ontario, weather permitting. Dropout point after 10km. Mike willmeet you 9:30a.m., downtown Brisbane, hwy 124 and Trafalgar Road. Possibly a Guelph rendezvous around 9a.m. may bearranged upon notification with Mike. Bring water, snack, sunscreen, repellent and a lunch.Leader: Mike Curtis Erin 1-905-877-4134 Level 2. Speed Moderate

Sun Sep 20 RLT/SMITH SIDE TRAIL 17kmMeet at the Guelph Covered Bridge on Gordon Street for a 9.00 am departure. Hike the Radial Line Trail to the Smith SideTrail and return. Bring water, lunch and snacks.Leader: Terry Spittles 519-265-6203 Level 2. Speed Moderate

Thu Sep 24 STRIDE AND STRETCH 1-1½hr, 4-5kmJoin us for an invigorating hike along sections of the RRT, which will include yoga breaks (10-15 min.) along the way. We hikerain or shine. Hikes begin from the Guelph Covered Bridge @ 6:30pm (please arrive at least 10min early). "Free" for GHTCmembers only. No yoga experience necessary. Pace moderate to brisk (depending on the group) Terrain - flat. You MUST confirm your attendance by Wed night as hike will be cancelled if less than 4 participants. Leader: Rhonda McMahon 226 820-5373 [email protected] Level 2. Speed Moderate

Sat Sep 26 SCOTTSDALE FARM 12+ km, 4 hrWe will do a loop using the main Bruce Trail and side trails. Meet at the Guelph covered bridge for a 9.00 am departure.Carpool to hike start. Bring water, snacks and lunch. Suitable hiking footwear is necessary.Leader: Terry Spittles 519-265-6203 Level 2. Speed Moderate

Sun Sep 27 RLT SECTIONS 3&4 4/8kmDeparture from Guelph covered bridge 1:30pm or meet at trail head First Line Nassagaweya (County Rd 29) at intersection ofArkell Rd for a 2pm start. Hiking west to east through RLT sections 3&4 woodlands, gentle terrain across private lands. Firstpart ends as section 4 comes out on Guelph Line. Carpooling would be required to get those only going one way back to startand/or covered bridge. Recommend parking on 1st Line SOUTH of Arkell Rd.Leader: Jim Hoare [email protected] or 519-835-5284 Level 2. Speed Moderate

Thu Oct 01 STRIDE AND STRETCH 1-1½hr, 4-5kmJoin us for an invigorating hike along sections of the RRT, which will include yoga breaks (10-15 min.) along the way. We hikerain or shine. Hikes begin from the Guelph Covered Bridge @ 6:30pm (please arrive at least 10min early). "Free" for GHTCmembers only. No yoga experience necessary. Pace moderate to brisk (depending on the group) Terrain - flat. You MUST confirm your attendance by Wed night as hike will be cancelled if less than 4 participants.


For More Hikes Go to Other Clubs Websites

• Maitland Trail Association – maitlandtrail.ca/upcoming.htm

• Grand Valley Trail Association – gvta.on.ca• Halton Outdoor Club –

outdoor.spectranet.ca/index.html• Iroquoia Bruce Trail Club –

iroquoia.on.ca/hikes.html• Thames Valley Trail Association – tvta.ca• Dufferin Bruce Trail Club –

dufferinbrucetrailclub.org

Natural Dietary Supplements

You’ve seen ads for "natural" supplements that promiseto make you thinner, more muscular, smarter, orsuperenergized. Dietary supplements include a widerange of products, like multivitamins, minerals, aminoacids, and herbs. Some come from natural sources, likeplants, while others are man-made. Supplements comein a variety of forms, including capsules, pills, geltablets, liquids, tinctures, extracts, and powders. Thefact that something is natural or herbal doesn’t meanit’s safe or that it lives up to its claims.

Unlike pharmaceutical companies, supplement makersdo not have to test their products for safety or puritybefore putting them on the market. Recall CBC’smarketplace episode “Drugstore remedies: Licence toDeceive” that appeared on March 13, 2015, for theshocking revelation of just how easy it is to getapproval for over-the-counter products from HealthCanada.

Some supplements can interact with medicines or haveother side effects so talk to your doctor before takingany dietary supplement

Myths About Exercise and AgingCondensed from WebMD

Fitness is timeless. At every age, it makes a hugedifference in how you feel and move, helps youwhittle down those numbers (like your weight,cholesterol, or blood pressure) that your doctor

keeps bringing up, and even brightens your mood.

Inside and out, you win when you're active, no matterhow old you are. But it doesn't always feel like that,especially if you've been on the sidelines for a while. Have you fallen for one of these bogus ideas aboutaging and exercise? Get the facts, so you can get backout there.

“I’m too old.” Actually, not moving is much riskierand can speed up the aging process. Inactive peopleare twice as likely to develop heart disease, and theyalso have more doctor visits and take moremedications.

If you haven’t exercised in a long time, begin slowlywith a low-impact aerobic activity that raises your heartrate, such as swimming. For overall heart health, theAmerican Heart Association recommends 30 minutes ofaerobic activity five days per week, and two days perweek of strength training. If a half-hour a day soundsdaunting, think small. Even a 10-minute walk is a goodstart.

“I’ll hurt myself.” Not if you know what you're doingand work within your limits. Remember, the morephysically fit you are, the less likely you are to getinjured. Improving your balance by doing things likewalking, yoga or tai chi may also help you avoid falls inyour everyday life.

“My heart isn’t strong enough.” When done regularly,exercise helps strengthen your heart rather than put it atrisk. You don’t have to sign up for a marathon, or evena 5K. Taking a brisk walk is enough to help your bloodcirculation and cholesterol levels, plus it can brightenyour mood.

"I can't afford it." Sure, you could shell out a smallfortune on a gym membership or exercise equipment;but to get fit, you don’t have to spend a dime. Put onsome athletic shoes with good support and go for a walkor a jog on our trails. Remember, however, it is yourmembership fees that keep up the trails!

“I don’t move like I used to.” That was then; this isnow. Don't judge what you can do today by what youdid in the past. Exercising isn’t about running as fast asyou did on your high school track team. You can moveat your own pace and still benefit. Instead of lookingback at what you used to do, embrace fitness as a tool tokeep you mentally and physically sharp in the yearsahead.

“I don’t have anyone to exercise with.” You can findsomeone! Find opportunities to connect with peoplewho enjoy the same activities as you do - and our club’sregularly scheduled hikes are a great place to start.

Unless you have opted for a five year membership,please renew now using the form included with this

newsletter or through the club’s web site.

Remember to claim your membership fee plus anyadditional donations when filing your income tax.


GHTC News - July, 2015

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