Timber Wolf, Lake Superior, Ontario

A lone timber wolf greets
paddlers along the north shore
of Lake Superior, Canada
(Photo by Michael Neiger)

Our bodies are our gardens to which our wills are gardeners

--William Shakespeare
  1564-1616, English
  dramatist and poet


Exhaustion is the shortest way to equality and fraternity [sorority]…

--Friedrich Nietzsche
  Aphorism 263


The body is shaped, disciplined, honored, and in time, trusted.

--Martha Graham
  1893-1991, US
  choreographer and dancer


The mind's first step to self-awareness must be through the body.

--George Sheehan
  1918-1993, American
  physician, author and
  running enthusiast


Happiness is different from pleasure. Happiness has something to do with struggling and enduring and accomplishing.

--George Sheehan
  1918-1993, American
  physician, author and
  running enthusiast


To improve, you must make your weaknesses your strengths.

--Pat Summitt
  1952-, University of
  Tennessee women's
  basketball coach


It is confidence in our bodies, minds and spirits that allows us to keep looking for new adventures, new directions to grow in, and new lessons to learn - which is what life is all about.

--Oprah Winfrey
  1954-, US actress
  and television talk
  show host
  Oprah Magazine,
  May 2004


The body is an instrument, the mind its function, the witness and reward of its operation.

--George Santayana
  1863-1952, Spanish-born
  US philosopher


Our own physical body possesses a wisdom which we who inhabit the body lack.

--Henry Miller


The body says what words cannot.

--Martha Graham


Give a man health and a course to steer, and he'll never stop to trouble about whether he's happy or not.

--George Bernard Shaw


[The body is] a marvelous machine...a chemical laboratory, a power-house. Every movement, voluntary or involuntary, full of secrets and marvels!

--Theodor Herzl
  Hungarian-born Austrian
  Zionist leader


A man's health can be judged by which he takes two at a time -- pills or stairs.

--Joan Welsh


Our bodies communicate to us clearly and specifically, if we are willing to listen to them.

--Shakti Gawain


All we actually have is our body and its muscles that allow us to be under our own power.

--Allegra Kent
  Once a Dancer…


As a rule, the mind, residing in a body that has become weakened by pampering, is also weak, and where there is no strength of mind there can be no strength of soul.

--Mohandas Gandhi


In every walk with nature, one receives far more than he seeks.



The only place success comes before work is in the dictionary.

--Donald Kendall


A coole mouth, and warme feet, live long.

--George Herbert
  Jacula Prudentum


When a person trains once, nothing happens.

When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical.

Is it raining? That doesn't matter.

Am I tired? That doesn't matter, either.

Then willpower will be no problem.

--Emil Zatopek
  Olympic gold medalist
  and great Czech
  distance runner.


The freedom of cross-country is so primitive. It's woman vs. nature.

--Lynn Jennings
  Three-time world
  cross-country champion.


There is great advantage in training under unfavorable conditions.

--Emil Zatopek
  Olympic gold medalist
  and great Czech
  distance runner.


Everyone is an athlete. The only difference is that some of us are in training, and some of us are not.

--George Sheehan
  American physician,
  author, and running


The secret of cross country is to do everything we do on a track and take it into the bush.

--Mike Koskei
  Former national
  coach of Kenya.


It's at the borders of pain and suffering that the men are separated from the boys.

--Emil Zatopek
  Olympic gold medalist
  and great Czech
  distance runner.


Let me tell you the secret that has led me to my goal. My strength lies solely in my tenacity.

--Louis Pasteur
  French biologist
  & bacteriologist.


The footing was really atrocious. I loved it. I really like cross-country; you're one with the mud.

--Lynn Jennings
  Three-time world
  cross-country champion.


The Rucksack Masthead
By Michael A. Neiger, Marquette, Michigan
Wilderness tripper: backpacking, winter camping, swift-water canoeing
Web site URL: http://therucksack.tripod.com • E-mail: mneiger@hotmail.com
Contents copyright © 1984-2007 by Michael A. Neiger • All rights reserved.


Cathy Susan of Ann Arbor, Michigan pulls her sledge across Agler County's Long Lake during a 6-day, January '05 winter-camping trip south of the Pictured Rocks National Lakeshore (Photo courtesy of Mary Powell of Flint, Michigan)

Cathy Susan of Ann Arbor, Michigan pulls her sledge along the Fox River Pathway in Alger County on a 5-day, January '07 winter-camping trip, south of the Pictured Rocks National Lakeshore (Photo courtesy of Cathy Susan, Ann Arbor, Michigan)

Bush skills


By Cathy Susan, PT,* MS,** CSCS***


Michael A. Neiger


Copyright 2001-- 2007-01-21

Last updated on January 21, 2007


Remember that one man [woman] is
much the same as another,
and that he [she] is best
who is trained in the severest school.

  Greek General, 460-400 B.C.
  History of the Peloponnesian War


*   Physical Therapist
**  Kinesiology
*** Certified Strength & Conditioning


Contents of page

   Physical fitness


Looking for
wilderness tripping
equipment and
For 100's of sources for wilderness tripping equipment and supplies, visit the sources for gear page on this Web site.

Need help
finding a book?
Trying to buy a new or used copy of a book, but can't locate one? Want to find a library somewhere in the country that will lend you the book at no cost? Then visit the handy book finder page on this Web site.

a book, catalog,
or Web site.
If you know of a useful outdoor-related book, catalog, or Web site not listed on this Web site, e-mail the book's title, subtitle, author, publisher, date of publication, and short description; or the catalog's address and phone number; or the Web site's URL to Michael Neiger at mneiger@hotmail.com.

** Recommended


Running up and down a mountain
is not just any old 10-K race.
It's an adventure, a taste of excitement;
it's a realization that the human body--
your body--is a tough old thing.
And that you're the boss of it,
you can make it do this strange thing--
this defying of gravity!
Steve Ovett meets Sir Edmund Hillary.

--Douglas Barry on Irish Mountain racing


The Athlete's Bookstore

Fitness Training

Get Fit Now

GORP--Adventure Travel
   Select "activities"

Physical Fitness Training US Army Field Manual (FM 21-20)

Heart Rate Training Tips, by Sally Edwards

Total Fitness Network




It's also helpful to realize that
this very body that we have,
that's sitting right here right now...
with its aches and it pleasures...
is exactly what we need
to be fully human, fully awake, fully alive.

--Pema Chodron
  1936-, female Buddhist teacher


Avery's Sports Nutrition Almanac, edited by Edmund R. Burke and Daniel Gastelu (Avery Publishing Group, 1999)

Body Sculpting Bible for Men, by James Villepigue and Hugo Rivera (Hatherleigh Press, 2001)

Body Sculpting Bible for Women, by James Villepigue (Hatherleigh Press, 2001)

Conditioning for Outdoor Fitness, Second Edition, by David Musnick, M.D. and Mark Pierce, A.T.C., (The Mountaineers Books, 2004)

Core Performance, by Mark Verstegen and Pete Williams (Joxy, LLC, 2004)

Designing Resistance Training Programs, by Steven J. Fleck and William J. Kraemer (Human Kinetics, 2003)

Eat, Drink and Be Healthy--the Harvard Medical School Guide to Healthy Eating, by Walter C. Willett, M.D (Free Press, 2003)

Endurance Sports Nutrition by Suzanne Girard Eberle (Human Kinetics Publishers, 2000) (12-06)

The Female Athlete's Body Book: How to Prevent and Treat Sports Injuries in Women and Girls, by Gloria Beim, M.D. and Ruth Winter, M.S. (McGraw-Hill, 2003)

Fit Over 40 for Dummies, by Betsy Nagelson McCormack and Mike Yorkey (Hungry Minds, Inc., 2000)

Food for Fitness, by Chris Carmichael with Jim Rutberg and Kathy Zawadzki (G.P. Putnam's Sons, 2004)

Heart Monitor Training for the Compleat Idiot, 2nd edition, by John Parker (Cedarwinds, 1998)

The Heart Rate Guidebook to Heart Zone Training, by Sally Edwards (Heart Zones, 1999)

Heart Zone Training, by Sally Edwards (Adams Media Corporation, 1996)

Mind-Body Fitness for Dummies, by Therese Iknoian (Hungry Minds, Inc., 2000)

Outdoor Athlete--Total Training for Outdoor Performance, Second Edition, by Steve Ilg (Johnson Printing Company, 1989)

Periodization Breakthrough!: The Ultimate Training System, by Steven J. Fleck and William J. Kraemer (Advanced Research Press, 1996)

Periodization: Theory and Methodology of Training, Tudor O. Bompa (Human Kinetics, 1999)

Periodization Training for Sports, by Tudor O. Bompa and Michael C. Carrera (Human Kinetics, 2005)

Physical Fitness Training US Army Field Manual (FM 21-20)  http://www.armyrotc.vt.edu/PT/APFTmanual.htm

Precision Heart Rate Training for Maximum Fitness and Performance, edited by Edmund Burke (Human Kinetics Publishers, 1998)

Sports Nutrition Guidebook, Third Edition, by Nancy Clark (Human Kinetics, 2003)

Staying Fit Over Fifty: Conditioning for Outdoor Activities, by Jim Sloan (The Mountaineers, 1999)

The Vegetarian Sports Nutrition Guide, by Lisa Dorfman (John Wiley and Sons, Inc, 2000)

The Winter Athlete, by Steve Ilg (Johnson Books, 1999)



Over the years your bodies become
walking autobiographies,
telling friends and strangers alike
of the minor and major stresses of your lives.

--Marilyn Ferguson

Creative Health Products

Natural High
    Excellent prices on supplements

Road Runner Sports
    Heart rate monitors and running shoes

Sierra Trading Post
   Discount outlet for running shoes, etc.

Signature Nutrition
    Good prices on supplements

Supplement Headquarters
    Good prices on supplements



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In God's wilderness lies the hope of the world,
the great, fresh, unblighted, unredeemed wilderness.
— John Muir 1838-1914, Alaska Wilderness, 1890

Content Copyright © 2001 -- 2007-01-21 by Cathy Susan & Michael A. Neiger

* All rights reserved *
No part of this Web page or this Web site protected by copyright law may be reproduced, transmitted, or used in any form--including graphic, electronic, Web, mechanical or other form--or by any means--including photocopying, recording, taping, Internet distribution, information storage retrieval system, or by other means--for any purpose, except by a reviewer, who may quote brief passages, without the prior, express, written permission of the author.

* Disclaimer *
The information contained on this Web page and this Web site are provided solely for information, illustrative, and discussion purposes. Although the author has made a sincere effort to ensure the accuracy and reliability of the information presented on this Web page and this Web site, no warranty is expressed or implied. The author assumes no responsibility or liability for any injuries, damages, losses, or other consequences that may result from the use of the information contained on this Web page and this Web site. As with any human endeavor, omissions, inaccuracies, and errors will occur on this Web page and this Web site and the author makes no representations or warranties with respect to the accuracy or completeness of the information presented or that the information presented will produce any particular result or be suitable for any particular situation, person, organization, or other entity. While corrections and revisions may or may not be made from time to time, any changes made to this Web page and this Web site are made without obligation to notify any person, organization, or other entity of any such changes. The activities associated with the information contained on this Web page and this Web site are by their very nature inherently dangerous and the information presented can not take the place of good personal judgement, sound decision-making, professional training, proper equipage, adequate physical fitness, and expert guidance by trained and experienced professionals.

Comments? Suggestions?
Dead links? Inaccurate info?
Contact the WebMaster
at mneiger@hotmail.com

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Web site URL -- http://therucksack.tripod.co

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