Health & Hiking POLES Weekend Retreat

Connect with nature.  Rejuvenate.   Experience a variety of classes and activities designed to help you maintain your ability to enjoy the outdoors.   Together we will learn transformative skills focused on improving and maintaining your skeletal structure, your vitality and quality of life.  

The weekend will include structured classes, group movement and exercise sessions as well as a variety of health and wellness discussions.  Participants may enjoy all or some of the activities.   

Learn and practice skills, routines and movements to enhance your health and well-being as well as optimize and program your fitness. 

Expert instruction will help you improve your ability to hike efficiently and comfortably using poles. A variety of top quality poles will be provided – learn which model fits you best and will enable you to achieve your hiking goals.

Weekend rate includes two nights’ accommodations and most meals. 

Hikes:  Saturday’s short hike is part of the hiking poles training.  Sunday’s hikes are to practice skills, enjoy nature and experience the magic of Point Reyes.

There is no cell reception; this is an opportunity to “unplug,” to enjoy the sounds of nature and the magic of Point Reyes. 

From prior participants:

“I went from never having used poles to feeling confident. The food prep was amazing as were so many other aspects of the weekend.”  Jaime

“Activities from day one that provide guidance on how to get the most out of the weekend. Jayah puts a lot of thought into her teaching methods to achieve individualized goals.”  Julie

“Thank you from the bottom of my heart for your 1000% effort to teach us, care for us and inspire us to be fitter and healthier. I know you made each of our lives better in so many ways.” Clarice

 “Exceptional training in a natural environment.”  Carol

Instructor’s Blog: www.AdventureBuddies.net/blog

-Accommodations included at Clem Miller Environmental Education Center, more info below.

-This will be a vigorous activity (over 5 miles and/or otherwise physically demanding).

-This class will be held outdoors and indoors.

-If you have any special circumstances or questions, please contact us at fieldinstitute@ptreyes.org.

Schedule: Activities and times are approximate and subject to change due to weather or whim.  You will receive a more detailed schedule prior to arriving.

Friday:

• 12:15 to 1              Arrive at the Clem Miller Educational Center at Point Reyes National Seashore
• 12:15 to 1:30         Unload car, sign in with facilitator, get parking pass and repark car in nearby lot.  Select cabin, arrange bedding.  Settle in.
• 2:00           Fitness for the Trail class: Six key elements determine your ability to maintain physical fitness.  This interactive session progressively helps you create a more structurally-solid foundation.  Individualized movements focus on improving joint health, balance, posture, endurance, flexibility and strength. This is a combination lecture and participation which will give us a common language for the weekend and give you tools for establishing a healthy exercise routine.  Participants will be able to assess their level in each category and learn movements and exercises in each that will help facilitate optimal physical health.  Extremely easy, low level of exertion. 
• 4:45           Dinner Prep
• 5:30           Dinner (Discussion:  individuals’ intros, issues, interests and goals)
• 7:00           Hiking Poles lecture, anatomy discussion and pole fitting (gearing up – variety of quality poles provided).  Learn which poles fit you best and will help you achieve your goals.

Saturday

• 7 to 8:30    Morning movements & Breakfast (discussion: outline of the day)
• 8:45           Hiking pole training session and short hike (< 2 miles):  Beginner to experienced hikers learn techniques which help improve performance on the trail.  Optimal use of poles on uphill will improve your power, endurance and spine function; on the downhill, you’ll develop skills for improving confidence and saving your knees.
• 12:30         Lunch (Discussions: personal care tips, metabolism)
• 2:00           Strength & Balance session with bands (provided)
• 4:30           Dinner Prep
• 5:30           Dinner (Discussions: Gear, Trail Tips, what’s in your pack?)
• 7:00           “My Feet!”  Session on feet including blister prevention

Sunday

• 7 to 8:30   Morning movements & Breakfast
• 8:45           Practice Pole Hikes:  Enjoy nature and experience the magic of Point Reyes.  Two levels offered (Easy, gentle, nature hike or more energetic exercise training hike). 
• 11:45         Stretches, Recovery strategies, including Foam Roller session
• 1:00           Lunch Wrap Party (Discussions:  nutrition, wellness, fitting it all in)
• 2:30           Pack & Clean up              
• 4:30           Farewell & Feedback gathering

Class Cancelation Policy:  If a registered participant wishes to cancel their enrollment and receive a refund, notification must be received at least 14 days in advance of the class date. No refunds will be issued for enrollment cancellations made less than 14 days in advance of the class date. Class enrollment fees are non-transferable. PNRSA Field Institute classes are generally run rain or shine, though will follow National Park Service weather and road advisories to ensure that classes only run in safe conditions. In the event that the PRNSA Field Institute cancels a class for any reason, participants will receive a full refund of class fees.

Clem Miller Environmental Education Center

Named for Clement Woodnutt Miller, the United States Representative who authored the legislation to establish Point Reyes National Seashore, the Clem Miller Environmental Education Center is located in a secluded valley in the Phillip Burton Wilderness just two miles from Limantour Beach. The Center accommodates up to 86 overnight guests in five spacious dormitory-style cabins furnished with wooden bunkbeds and mattresses. The cabins are solidly built of pine and have an open-beam design and ample skylights but no electricity or running water. Bed linens are not provided; each guest brings their own warm sleeping bag and pillow. Facilities include a large cedar lodge with dining room, library science center and commercial kitchen. Groups provide their own meals; food service is not available. The site also includes a bathhouse with private, solar-heated hot showers, a large central meadow, a campfire center and immediate access to hiking trails.

The Center is designed as a model of ecological sustainability with composting and recycling systems, solar-heated water and photovoltaic modules providing electricity.

There is no internet or mobile phone service, offering everyone a welcome respite from the fast-paced world.

What to Bring:

• Your favorite mug for Golden Milk, tea & coffee
• Hat and sun screen.
• WARM sleeping bag and pillow (linens not provided for bunkbeds, basic foam mattress only)
• Shower shoes
• Towels, Pillows
• Any other linens, air mattress, foam mattress pad, etc. for your comfort (this is “glamping”)
• Ear plugs (in case of snorers)
• Personal toiletries (shampoo, soap, bath towel, etc.)
• Insect repellant
• Flashlight, headlamp, lantern
• Beverages:  Bring your own beverages for the weekend
• Good quality hiking shoes (with tread). 
• Yoga mat
• Extra pad(s) for under the mat (something to protect your knees)
• Your favorite face and body lotion
• A rag to wipe off your poles if they get dirty or wet
• Your own cloth napkins (no paper please)
• Rain gear, if necessary.
• Optional:  

• Your favorite small piece of exercise equipment, such as massage balls, bands. Be creative, as we’ll be sharing our success stories.
• Chair for outdoor seating (lawn or camp chair)
• Yoga strap (or terrycloth bathrobe belt)
• Foam roller (if you have one)
• Teddy Bear or favorite “mascot”

Food 
Meals are coordinated via a website that makes the food for the weekend easy, creative and fun.  Rather than having to organize all your meals for the whole weekend, we will all be able to see what’s happening.  

Our focus is on healthy, nutritious, yummy meals that connect us as we share stories and enjoy health-related discussions.  You will be able to contribute in a way that you’re comfortable, whether it’s a main dish, side dishes, snacks or staples. 

A full-service, commercial kitchen is provided. The nearest stores and restaurants are 20 miles away over country roads. Participants will need to advise the instructor of any food allergies or limitations.