Strength tip :: The posterior chain of muscles can power your walk but only if those muscles are strong. Here’s an at-home exercise that can be done when you need a break from holiday gift wrapping. Lie on your belly on the floor. Fold your arms, so that your face can rest on your hands. Take a deep breath in and as you exhale raise both legs off the floor. Hold in the raised position for 6 seconds. Breathe in and lower the legs to the floor. Repeat 10x. When this set is complete, add the upper body to the workout. Extend your arms and hands out on the floor, so your forehead is now resting on the floor. Take your breath in and as you exhale raise legs as well as the upper torso, head, and arms. Hold in the raised position for a count of 6 breathing normally. Take a final breath in and relax the body down to the floor. Repeat 10x.

Stretch tip :: Just as our posterior chain needs to be strengthened, our anterior chain could use stretching. While the previous exercise will effect some of that stretching, here is another suggestion that could be done while standing – perfect for those time-out moments at a stressful family holiday gathering! Stand with your heels, butt, shoulder blades, and head against the wall. Bring you arms up and bent at the elbow against the wall so you are posing like a cactus. Hold this position while concentrating on deep and relaxing breathing slowly from the belly. Closing the eyes improves stress relief effect! Of course you risk never being invited to holiday parties in the future.

New class :: Attention WoW Power Walkers in Toronto! Beginning in January, we will be offering a Walk Your Butt Off High Performance Level 2 class in the evening in the High Park/Bloor West Village area meeting at Timothy’s Coffee at the NW corner of Armadale and Bloor. For those of you who can’t attend weekend classes, this will be a wonderful opportunity to maintain your walking workouts. Vera will be leading this class that will navigate the beautiful residential areas west of High Park. (Please note that there are two Saturday classes at High Park: WYBO HP 3 – Hills at 7:30am and WYBO HP2 at 9:30am. Likewise in Oakville in there is a WYBO HP3 – Hills at 7am and a WYBO HP 2 at 7:30am) For winter evening classes we recommend wearing gear with reflective tape, a white light in front, and a red light behind.

Last September we began a new membership program at WoW Power Walking. Membership for any 4 month period gives you a discounted price on the one class a week for which you have signed up as a member, if you attend all classes during the 4 months. As well, you can attend as many of our classes at as many locations as you want, including strength and balance*, for that 4 month period.
* Strength and balance classes will take winter hiatus, starting up again in March.

View from the Back by Janet Cawley ::It's time to put the rubber on the runners and layer up. Or, as Coach Krista does, duct tape your mesh-covered toes. It’s a challenge to stay fashionable but it’s worth the effort.

Walking during the coldest months adds  an invigorating aspect to our sport. There's the possibility of the odd, all-out blizzard, but if your face is clean-shaven, generally the snow pellets melt. And, as well as washing the sweat off our faces, they certainly help give us a healthy rosy colour. Of course we won't just look healthy, we will be healthy. I dare say, our form gets better, our intervals faster, and we gain another sort of endurance. There is nothing like black ice to encourage a short stride to prevent a fall, a frigid north wind to get us racing through intervals to warm up, and sticking out the entire class to receive the pleasure of stopping afterwards to savour a hot drink.

In addition to these benefits, the beauty of this season's surroundings can't be ignored. Whether we're walking in a wooded area, bare branches decorated with sparkling snow, or amid homes decorated with sparkling holiday lights, being outside in this changing weather can lead to many beautiful adventures.

Winter Solstice Coffee and Muffin Walk ::Final reminder that our popular coffee and muffin walk will be held at the Sovereign House in Bronte (Oakville), on Sunday December 20th at 8am. We will have 5k and 10k routes available for walking. After your walk, return to the festive and historic Sovereign House for coffee and muffins (of course!), as well as cider, marathon cookies, tea and company! We welcome all WoW Power Walkers past, present, and future. This is our holiday gift to you – no charge! We do appreciate RSVPs so the baker can know how much to prepare. And – watch for our mid-winter coffee and muffin – coming to Toronto on February 7. We’ll help make that long training walk bearable. Location TBA.

Social networking for walkers :: Get in on the fun – follow us on Facebook and Twitter!

Words to walk and live by . . .
In every walk with nature one receives far more than he seeks. 
- John Muir, 1838-1914
American Naturalist and writer

All of us at WoW Power Walking wish you and your family a wonderful holiday season with lots of walking.
See you in 2010!

WoW Power Walking® coaches are
proud to wear New Balance shoes.