GHTC News - July 2015

PO Box 1, Guelph, ON Canada N1H 6J6 Telephone: 519 716 8273, Internet: www.guelphhiking.com

Volume 43, #2 - July, 2015

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

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

Members of the tortoise group, some just resting while others seek bugs, frogs, toads, turtles and other strange things that might hang around in the mud.

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!

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

All of the children who participated, either as tortoises or hares, received a special badge.

GHTC Newsletter - July, 2015 - Page 6

From “Sometimes Eventful” in Guelph, Ontario

By Gayle Labuz 2015-April- 13 We hit "The Smith Property" today - one of our favourite local trails - to work off a ridiculously huge family brunch. This Guelph trail runs alongside the Eramosa River. It's a popular hiking spot, offering a flat, linear option or a loop that includes a gentle ascent that takes you to a point where you can look out across the river valley. Alex and I call it "The Magic Spot".

Eramosa River, near top of loop.

Today's weather was perfect for a hike - no jacket required. But trail conditions were all over the place.

Some parts of the trail were holding on to slick, icy winter conditions.

Other parts of the trail were sloppy, thick mud. While other portions of the loop were totally dry and perfect footing for the hike.

And then, there were the dog bombs. Found within the first 5 minutes of the trail-head, in the area that is the iciest. This part of our hike was the most frustrating, as we tried to find the best place to walk without slipping on water-coated ice or step in mushy piles of dog poop.

Gross.

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

(Reproduced with author’s permission) [All hikers should come equipped with removable traction aids during the icy seasons and please, please, please, if hiking with dogs, have the courtesy to use poop bags and take them away with you - or at least remove all droppings from the trail surface! Editor] Some ice traction aids Yaktrax left & Kahtoola Microspikes right.

GHTC Newsletter - July, 2015 - Page 7

The Trans Canada Trail Initiated in 1992 as a project to celebrate Canada’s 125th year, the Trans Canada Trail 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 grandeur of 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 25th anniversary of the Trail and the 150th anniversary of Canada’s Confederation. With just over 5,700 km of Trail to go, many in unpopulated areas with difficult terrain, this is a bold and ambitious goal. Once fully connected, it will stretch nearly 24,000 km from the Atlantic to the Pacific to the Arctic oceans, through every province and territory.

GHTC Newsletter - July, 2015 - Page 9

Fitness Tools for Every Athlete Condensed from WebMD Want to see your progress as you get fit? You could write it down, or try a device that will give you data on every step you take, the calories you burn, your heart rate, and even your movements as you sleep.

You don't need to since what really matters is that you get out there and exercise. But seeing the numbers can be motivating so check out these fitness tools.

Basic Step Counters (Pedometers) If you need motivation to get moving, pedometers that count each step can help. These devices work OK for people who get their exercise by walking or running but they won't accurately register other exercise, such as bicycling or weightlifting.

Activity Trackers This let you make notes about your workouts and other activities. If you’re a competitive athlete, an activity tracker is a great way to keep a detailed record of your training regimen. Activity trackers are also useful for setting goals and recording progress.

Some programmes let you enter information about how you feel, what you eat, and other data. They can help spot patterns you might not otherwise notice, such as when you have the most energy during the day or when you tend to feel tired.

Computer Links and Social Networking Many fitness devices let you download data to a computer and into charts and graphs.

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

The most basic and inexpensive pedometers measure steps only when worn or held upright. More expensive models use triaxial or 3D technology to record steps no matter how they are positioned, so they tend to be easier to use and more reliable. About 5,000 steps is the minimum you should log in a day, and 10,000 steps is ideal.

GPS-Based Fitness Monitors GPS signals monitor your exact location, recording how far and how fast you walk or run. You can also use them to chart a path when you're running or walking in an unfamiliar place. GPS devices are generally more accurate at estimating the distance you've walked or run than basic step counters.

Calorie Counters Some pedometers and GPS devices use your steps and speed to estimate the number of calories burned. The most sophisticated of these programmes let you enter information about your weight, which improves accuracy. The more expensive units are typically more accurate, but even the best give only an estimate.

Heart Rate Monitors Your heart rate goes up when you exercise so heart rate monitors measure the intensity of your workout. They can help beginning exercisers tell if their workout is moderate or challenging. Along with displaying heart rate in real time, many devices let you set a target heart rate and then alert you when you reach your goal.

High-level athletes can use heart rate monitors to make sure they reach and remain in their target heart rate zone.

Exercise and High Blood Pressure Exercise is one of the keys to lower your blood pressure. Working out also boosts the effectiveness of blood pressure medication for someone already being treated 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 bit faster.

Exercise can lower blood pressure by as much as 5 to 15 points. Do something that's moderate in intensity, like brisk walking, for at least 30 minutes a day, five or more days a week. Gradually make the workouts more intense to keep lowering blood pressure to safer levels.

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

GHTC Newsletter - July, 2015 - Page 10

Amazing Race Photo Challenge

By Bob Fanning

On Sunday, May 24th , the Guelph Hiking Trail Club presented this activity for the second time. Participants were presented with a set of ten clues and given a specified time limit to find and photograph the items described by the clues, all located within a defined area of the University of Guelph Arboretum. Unlike the first time, we had warm, sunny weather, which made for a very pleasant afternoon. Three teams participated.

SAVE the DATE Bruce Trail Day is Sunday, October 4, 2015 A trail-wide celebration of hiking and conservation along the Niagara Escarpment.

Watch for details at:

brucetrail.org/pages/bruce-trail-day

The winning team members, pictured above, were Mary Machnacky, Kate Gooch and Tina St. John. The second place team consisted of Marilyn and Al Couture. All three teams were within a spread of only one and a half points, for a very close finish. One member of the winning team from the first event, Helen Francis, kindly helped with monitoring and judging.

ive Grand River Conservation W atershed Awards for outstanding examples of conservation and environmental work were given out by the GRCA in 2014. Dave Culham and Jim Hoare, at the far right of the photo, were on hand to receive one of these for the Guelph Hiking Trail Club.

F

GHTC Newsletter - July, 2015 - Page 11

The Spring Magnificent Magnolia Ride on May 9th was a great success. Participants enjoyed a leisurely bike ride 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 contribute to 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 of Best Dressed, Most Outlandish, and Best Bonnet. Those not ready to end the delightful day rode on to enjoy more Magnolia trees and a drink at Einstein’s Café.

Photos by Carl Griffin and Ken Burlock.

Do Hikers Need Sport Drinks?

questioned, particularly after only moderate exercise.

Sports drinks like Gatoraide, Poweraid and hosts of others available in any supermarket, convenience store or pharmacy, are beverages whose stated purpose is to help athletes replace water, electrolytes, and energy after training or competition. However, their efficacy has been

Internationally known as one of the top fitness experts in the industry through his Five Minute Office Workout, Craig Ramsay has to say about them. “Say no to sports drinks. Unless you're a pro athlete, they're not necessary.

Sports drinks are loaded with extra calories. Try water with lemon instead.”

GHTC Newsletter - July, 2015 - Page 13

HIKING SCHEDULE

July, 2015 through mid October, 2015 Over the years the GHTC has enjoyed permission from the generosity of private landowners for footpaths through their property. The friendship, respect and trust of these landowners are the Club's most important assets. Let us continue to care for and 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 Rating System, 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 TW EETS. You can also "Follow" our TW EETS to have them sent automatically to your smartphone or tablet. The calendar of events, accessed from 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 arrange a ride to get there, call the hike leader who may know of someone who is willing to take you. In other out-of-town hikes the leader will meet at a local location to carpool. If the distance is considerable, it is customary to offer to help pay for the gasoline.

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

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

W elcome 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. W e would be disappointed if we left without you.

Tue Jun 30 FORKS OF THE CREDIT 13km, 4hr Forks of the Credit, Map 14-15 W e 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 W est on Forks of the Credit Road and proceed about 4.5 km to the meeting point.

Leader: Susan Atkinson 519-837-9470 before 10pm.

Level 2, Speed moderate Sat Jul 04 SCOTTSDALE 8-10km Meet at the Guelph covered bridge parking lot on Gordon St. for a 9am departure. W e will do a loop hike using the main trail and 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 hr Hike the Speed River Trail end to end. Meet at the Guelph covered bridge on Gordon St for a 9am departure. Carpool to hike start. Bring water, snacks and lunch as well as bug spray.

Leader: Terry Spittles 519-265-6203 Level 2, Speed moderate W ed Jul 08 CANOEING THE ERAM OSA A rescheduling of our postponed June 2 event, now that the City has had the W ellington Dam water level re-raised. Meet at The Boathouse on Gordon St. at 6:00pm (or anytime after) and paddle as long as you like till dusk. Must be a current GHTC member to rent for free.

Leader: Bill Mungall wmungall0809@rogers.com Thu Jul 09 GUELPH LAKE 2 hr Meet at 6pm at Guelph Lake trail head on Victoria Road. Enjoy the scenic trail along the lake. Bring water and snacks, dogs welcome Leader: Norm 519-831-3657 cell Level 2. Speed Moderate Thu Jul 09 STRIDE AND STRETCH 1-1½ hr, 4-5km Join us for an invigorating hike along sections of the RRT, which will include yoga breaks (10-15 min.) along the way. W e hike rain or shine. Hikes begin from the Guelph Covered Bridge @ 7:00pm (please arrive at least 10min early). "Free" for GHTC members only.

No yoga experience necessary. Pace moderate to brisk (depending on the group) Terrain - flat.

You MUST confirm your attendance by W ed night as hike will be cancelled if less than 4 participants.

Leader: Rhonda McMahon - 226 820-5373, rmcmahon1957@gmail.com Level 2. Speed Moderate Sat Jul 11 GORBA LAKE TRAILS 2hr Meet 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

GHTC Newsletter - July, 2015 - Page 14

Tue Jul 14 BOYNE VALLEY 10km, 4hr Dufferin 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 W ales 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: W e will hike the Boyne Valley side trail and possibly the Primrose Loop side trail, and part of the main Bruce Trail connecting them. Pre-register for the hike with the hike leader.

Leader: Susan Atkinson formerbrit@hotmail.com (519) 837-9470 before 10:00pm Level 2. Speed Moderate Thu Jul 16 STRIDE AND STRETCH 1-1½hr, 4-5km Join us for an invigorating hike along sections of the RRT, which will include yoga breaks (10-15 min.) along the way. W e hike rain or shine. Hikes begin from the Guelph Covered Bridge @ 7:00pm (please arrive at least 10min early). "Free" for GHTC members only.

No yoga experience necessary. Pace moderate to brisk (depending on the group) Terrain - flat.

You MUST confirm your attendance by W ed night as hike will be cancelled if less than 4 participants.

Leader: Rhonda McMahon 226 820-5373 rmcmahon1957@gmail.com Level 2. Speed Moderate Fri Jul 17 HEALTHY PARKS, HEALTH TRAILS 6km Bronte Creek Provincial Park - 6 km - Ontario Parks offers free admission to all Provincial Parks this one day. Bronte offers hiking down into a deep gorge. But since there are no trails running alongside the creek, we will try something completely different...a wading hike for 2-3 km downstream along the flat, shallow bedrock of the creek! (My son and I have actually done this.) W eather and water conditions permitting. Bring old running shoes (no crocs or sandals) for protection of your feet, and a change 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 wmungall0809@rogers.com Level 2, pace slow Sat Jul 18 M OUNT NEM O 8km Meet 9.00am at the Guelph covered bridge parking lot on Gordon Street for car pooling to the trail head for a loop hike on the Niagara Escarpment. Bring snacks and water Leader: Norm 519-831-3657 cell Level 3 Speed Moderate Sun Jul 19 PRESERVATION PARK 2hr Meet at 1:30pm at the city parking lot on the North side of Kortright Rd. (just east of Edinburgh Rd) Come and enjoy the maze of trails that can be found in the 67 acres of forest.

All are welcome Leader: Paul 519 824-6241 Level 2. Speed Moderate W ed Jul 22 SM ITH SIDE TRAIL 4 km Meet at 6.00pm at the trail head on W atson 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 welcome Leader: Norm 519-831-3657 Level 2. Speed Moderate.

Thu Jul 23 STRIDE AND STRETCH 1-1½hr, 4-5km Join us for an invigorating hike along sections of the RRT, which will include yoga breaks (10-15 min.) along the way. W e hike rain or shine. Hikes begin from the Guelph Covered Bridge @ 7:00pm (please arrive at least 10min early). "Free" for GHTC members only. No yoga experience necessary. Pace moderate to brisk (depending on the group) Terrain - flat.

You MUST confirm your attendance by W ed night as hike will be cancelled if less than 4 participants.

Leader: Rhonda McMahon 226 820-5373 rmcmahon1957@gmail.com Level 2. Speed Moderate Sat Jul 25 NORTH GUELPH TRAILS ~8km Meet at Exhibition Park Arena 9:30 AM. W alk the Trans Canada Trail along railroad track, across Speedvale and through Riverside Park to Victoria and back. Bring bug spray and sun screen. Dress appropriately for weather.

Leader: Cynthia 519-766-1304 Level 2. Speed Moderate.

M on Jul 27 STARKEY HILL TRAIL PHOTO HIKE 2hr Meet at Starkey Hill Parking Lot at 7:00 PM. Bring a camera you are comfortable using. W e will hike the full loop looking for interesting 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 bobfan@ifdirect.com Level 1. Speed Moderate Sun Aug 02 HALTON AGREEM ENT FOREST 8km W e enter on the 4th Line of Nassagaweya and hike along fire road and on trails through the different Agreement Tracts. Meet 9:30am 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 W ed Aug 05 SPEED RIVER SECTION 1 2 hr Meet for a 6.00 pm. Departure at the parking just outside of Guelph Humane Society. W e will follow SRT sect 1 to Niska Rd. and return on the John W oods Side trail. Dogs welcome Leader: Norm 519-831-3657 cell Level 1. Speed Moderate Sat Aug 08 LIM EHOUSE LOOP 2hr Meet 9.00am at the Guelph covered bridge on Gordon Street for a loop hike. Come see the Hole in the wall and heritage lime kilns restored. Bring water and snacks.

Leader: Norm 519-831-3657 cell Level 3. Speed Moderate

GHTC Newsletter - July, 2015 - Page 15

Sun Aug 09 SM ITH TRACT/SIDE TRAIL LOOP 1-2hr Relatively flat trail. Option to repeat hike for longer workout. Meet at trail head on W atson Road for a 9:30am departure.

Leader: Cynthia 519-766-1304 Level 1. Speed Moderate Thu Aug 13 STRIDE AND STRETCH 1-1½hr, 4-5km Join us for an invigorating hike along sections of the RRT, which will include yoga breaks (10-15 min.) along the way. W e hike rain or shine. Hikes begin from the Guelph Covered Bridge @ 7:00pm (please arrive at least 10min early). "Free" for GHTC members only. No yoga experience necessary. Pace moderate to brisk (depending on the group) Terrain - flat.

You MUST confirm your attendance by W ed night as hike will be cancelled if less than 4 participants.

Leader: Rhonda McMahon 226 820-5373, rmcmahon1957@gmail.com Level 2. Speed Moderate Sat Aug 15 W EST M ONTROSE TO ELM IRA 15km Meet at the Covered Bridge at W est Montrose for a 10.00 am departure. Hike to the Mennonite Deli in Elmira for lunch and return. Hike is mainly on the Kissing Bridge Trail but there will be some road walking. W ear suitable footwear and bring water.

Leader: Terry Spittles 519-265-6203 Level 2. Speed Moderate Sun Aug 16 SECT 3 SPEED RIVER TRAIL 1½hr Follow the Speed river, cross meadows and enjoy a cedar-lined track. There are 2 side trails to discover, an old barn foundation, and an old roadway for a long gone company town. Meet at 1:30 pm just south of the bridge on Road 32 (south off hwy 24 west of Guelph). All are welcome Leader: Paul 519 824-6241 Level 2. Speed Moderate Thu Aug 20 STRIDE AND STRETCH 1-1½hr, 4-5km Join us for an invigorating hike along sections of the RRT, which will include yoga breaks (10-15 min.) along the way. W e hike rain or shine. Hikes begin from the Guelph Covered Bridge @ 7:00pm (please arrive at least 10min early). "Free" for GHTC members only. No yoga experience necessary. Pace moderate to brisk (depending on the group) Terrain - flat.

You MUST confirm your attendance by W ed night as hike will be cancelled if less than 4 participants.

Leader: Rhonda McMahon 226 820-5373, rmcmahon1957@gmail.com Level 2. Speed Moderate Sat Aug 22 TORONTO BT SPEYSIDE LOOP 10 km Here is a lovely area close to home for a loop hike along Bruce main and side trails with variable terrain, rocky sections as well as a great lookout. W ear proper footwear and seasonal protective clothing. Bring water and snacks. Meet 9.00 am at the Guelph covered bridge parking lot east of Gordon Street for carpooling to trail head. Possible pub stop in Acton Leader: Norm 519-831-3657 cell Level 3 Speed Moderate Sun Aug 23 GRINDSTONE CREEK 13km Some website indicates you can now walk up the wooded valley of the creek from Hamilton Harbour to Great Falls in W aterdown. How? W e 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 wmungall0809@rogers.com Level 3 Speed Moderate W ed Aug 26 STARKEY HILL 1- 1½hr Meet at 6:30pm in Starkey Hill parking lot, south side of Arkell Rd., about 1km east of Arkell Village. Bring water and snacks Leader: Norm 519-831-3657 cell Level 2. Speed Casual Sat Aug 29 M OONLIGHT HIKE 7km W e will hike the Riverside Trail - Speedvale to Victoria. Parking behind Firehall. The August full moon is know as the Grain or Corn moon, so bring grain or corn snacks to share following our Moon salutation (yoga). Flashlights/headlamps required.

Leader: Rhonda McMahon 226 820-5373 rmcmahon1957@gmail.com Level 2. Speed Moderate Sat Aug 29 ELORA TO FERGUS LOOP 9km Hike the Cataract Rail Trail between Elora and Fergus. Meet at the Canadian Tire Store parking lot on W oodlawn Ave. for a 1.00 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 km Meet at the Arboretum Centre Building Parking Lot at 2:00 PM. Bring a camera you are comfortable using. W e will explore some of the many trails in the Arboretum, and some terrific photography opportunities.

Leader: Bob fanning 519 822 5181 bobfan@ifdirect.com Level 1. Speed Moderate Sat Sep 05 FORKS OF THE CREDIT 10 km Meet at the Guelph covered bridge for a 9:00AM departure. W e will hike the Bruce Trail along the Credit river to the Forks Of the 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 M on Sep 07 RLT SECTION 7/8 2 hr This 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 water as well as seasonal protection.

Leader: Susan Bard 519-836-6570 Level 2. Speed Moderate

GHTC Newsletter - July, 2015 - Page 16

Thu Sep 10 STRIDE AND STRETCH 1-1½hr, 4-5km Join us for an invigorating hike along sections of the RRT, which will include yoga breaks (10-15 min.) along the way. W e hike rain or shine. Hikes begin from the Guelph Covered Bridge @ 6:30pm (please arrive at least 10min early). "Free" for GHTC members only. No yoga experience necessary. Pace moderate to brisk (depending on the group) Terrain - flat.

You MUST confirm your attendance by W ed night as hike will be cancelled if less than 4 participants.

Leader: Rhonda McMahon, 226 820-5373, rmcmahon1957@gmail.com Level 2. Speed Moderate Sat Sep 12 IGNATIUS: OLD VILLA BY THE SPEED TRAIL 2hr Meet at 10:00 a.m. just a bit North of the Guelph Lake Trail Head on Victoria Road . W e will explore a couple of the northern Ignatius 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. 16km GVTA End-to End #5 of 18. For more details see gvta.on.ca Leader: Charles W hitlock, (519) 742-7435 or walkaway.treks@sympatico.ca Jim Vanderlip, (416) 925-9134 7-10 pm or jvanderlip@sympatico.ca Level 2. Speed Moderate Sun Sep 13 ARKELL SIDE TRAIL & RLT SECTION 2 7½ km (2-3hr) Hike along this popular side trail. W e’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 James.W .Hoare@gmail.com or 519-835-5284 Level 2. Speed Moderate Sun Sep 13 GRAND VALLEY TRAIL, PARIS 22km GVTA End-to End #6 of 18. For more details see gvta.on.ca Leader: Charles W hitlock, (519) 742-7435 or walkaway.treks@sympatico.ca Jim Vanderlip, (416) 925-9134 7-10 pm or jvanderlip@sympatico.ca Level 2. Speed Moderate Thu Sep 17 STRIDE AND STRETCH 1-1½hr, 4-5km Join us for an invigorating hike along sections of the RRT, which will include yoga breaks (10-15 min.) along the way. W e hike rain or shine. Hikes begin from the Guelph Covered Bridge @ 6:30pm (please arrive at least 10min early). "Free" for GHTC members only. No yoga experience necessary. Pace moderate to brisk (depending on the group) Terrain - flat.

You MUST confirm your attendance by W ed night as hike will be cancelled if less than 4 participants.

Leader: Rhonda McMahon - 226 820-5373, rmcmahon1957@gmail.com Level 2. Speed Moderate Sat Sep 19 M ONO CLIFFS 10-15km Join Mike and his dog Petie, on his traditional hike through the loops of Hockley at Mono Cliffs Provincial Park including a couple of moderate climbs to catch scenic views of southern Ontario, weather permitting. Dropout point after 10km. Mike will meet you 9:30a.m., downtown Brisbane, hwy 124 and Trafalgar Road. Possibly a Guelph rendezvous around 9a.m. may be arranged 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/SM ITH SIDE TRAIL 17km Meet at the Guelph Covered Bridge on Gordon Street for a 9.00 am departure. Hike the Radial Line Trail to the Smith Side Trail 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, 4-5km Join us for an invigorating hike along sections of the RRT, which will include yoga breaks (10-15 min.) along the way. W e hike rain or shine. Hikes begin from the Guelph Covered Bridge @ 6:30pm (please arrive at least 10min early). "Free" for GHTC members only. No yoga experience necessary. Pace moderate to brisk (depending on the group) Terrain - flat.

You MUST confirm your attendance by W ed night as hike will be cancelled if less than 4 participants.

Leader: Rhonda McMahon 226 820-5373 rmcmahon1957@gmail.com Level 2. Speed Moderate Sat Sep 26 SCOTTSDALE FARM 12+ km, 4 hr W e 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 4/8km Departure from Guelph covered bridge 1:30pm or meet at trail head First Line Nassagaweya (County Rd 29) at intersection of Arkell Rd for a 2pm start. Hiking west to east through RLT sections 3&4 woodlands, gentle terrain across private lands. First part ends as section 4 comes out on Guelph Line. Carpooling would be required to get those only going one way back to start and/or covered bridge. Recommend parking on 1st Line SOUTH of Arkell Rd. Leader: Jim Hoare James.W .Hoare@gmail.com or 519-835-5284 Level 2. Speed Moderate Thu Oct 01 STRIDE AND STRETCH 1-1½hr, 4-5km Join us for an invigorating hike along sections of the RRT, which will include yoga breaks (10-15 min.) along the way. W e hike rain or shine. Hikes begin from the Guelph Covered Bridge @ 6:30pm (please arrive at least 10min early). "Free" for GHTC members only. No yoga experience necessary. Pace moderate to brisk (depending on the group) Terrain - flat.

You MUST confirm your attendance by W ed night as hike will be cancelled if less than 4 participants.

GHTC Newsletter - July, 2015 - Page 18

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 promise to make you thinner, more muscular, smarter, or superenergized. Dietary supplements include a wide range of products, like multivitamins, minerals, amino acids, and herbs. Some come from natural sources, like plants, while others are man-made. Supplements come in a variety of forms, including capsules, pills, gel tablets, liquids, tinctures, extracts, and powders. The fact that something is natural or herbal doesn’t mean it’s safe or that it lives up to its claims.

Unlike pharmaceutical companies, supplement makers do not have to test their products for safety or purity before putting them on the market. Recall CBC’s marketplace episode “Drugstore remedies: Licence to Deceive” that appeared on March 13, 2015, for the shocking revelation of just how easy it is to get approval for over-the-counter products from Health Canada.

Some supplements can interact with medicines or have other side effects so talk to your doctor before taking any dietary supplement

Myths About Exercise and Aging Condensed from W ebMD

itness is timeless. At every age, it makes a huge difference in how you feel and move, helps you whittle down those numbers (like your weight, cholesterol, or blood pressure) that your doctor keeps bringing up, and even brightens your mood.

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Inside and out, you win when you're active, no matter how 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 about aging and exercise? Get the facts, so you can get back out there.

“I’m too old.” Actually, not moving is much riskier and can speed up the aging process. Inactive people are twice as likely to develop heart disease, and they also have more doctor visits and take more medications.

If you haven’t exercised in a long time, begin slowly with a low-impact aerobic activity that raises your heart rate, such as swimming. For overall heart health, the American Heart Association recommends 30 minutes of aerobic activity five days per week, and two days per week of strength training. If a half-hour a day sounds daunting, think small. Even a 10-minute walk is a good start.

“I’ll hurt myself.” Not if you know what you're doing and work within your limits. Remember, the more physically fit you are, the less likely you are to get injured. Improving your balance by doing things like walking, yoga or tai chi may also help you avoid falls in your everyday life.

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

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

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

“I don’t have anyone to exercise with.” You can find someone! Find opportunities to connect with people who enjoy the same activities as you do - and our club’s regularly 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 any additional donations when filing your income tax.