As it turns out, both the body and the brain need intense exercise.  Researchers have known for some time that for exercisers to make their bones stronger, to increase their resting metabolic rate so they are able to metabolize more fat at rest, to decrease their resting heart rate and blood pressure, they need to huff, puff, and sweat. On a scale of 1 to 10, we need to be punching in at 8 or over in at least one workout a week. We need other workouts to make sure we don’t get injured during that intense workout and to burn calories.  Over the last 10 years, fascinating work in the neurological sciences is also discovering that it’s not just the body that benefits from intense exercise. The brain gets stronger too. Feel-good neurotransmitters such as norepinephrine, serotonin, and dopamine fire between synapses when we exercise at high intensity, and we encourage neural cell growth thanks to the manufacture of a protein known as Brain Derived Neurotrophic Factor (BDNF). Yes, you can make yourself stronger and smarter with a few good workouts a week.

The neat thing is that at WoW Power Walking it has always been our mission to help you become fit through walking and we’ve done it over the past 7 years by designing walking workouts that are tough and intense. We’ve known all along that most of you just need a friend for company on those long walks, but that you need a coach at least once a week to get you faster and fitter. Looks like we’re helping make you smarter too!

If you missed your WoW Workout for this week . . . get outside right now and stomp through some deep snow. It won`t take long for your muscles to burn and your heart rate to increase to exertions worthy of some serious neuron creation.

Strength tip : : Never forget that strength training can be done so easily in just a few moments. You could be standing in the kitchen waiting for the kettle to boil and you could drop down to the floor to complete 8 push-ups. Or, balance on one leg and do 8 calf raises. At the top of the final calf raise, hold your balance on the ball of the foot and close your eyes! Anything that challenges your muscles and your balance will keep you younger!

Nutrition tip : : Sick of those sports drinks? There has been some recent evidence showing that chocolate milk is as effective as commercially manufactured sports drinks in restoring muscle glycogen levels and fluid levels – the two major post-endurance workout concerns. Although the research on this is not extensive, theories are circulating that suggest the carbohydrates in milk are similar to those in commercially available sports drinks. In addition, milk products offer a great source of proteins, lipids, amino acids, vitamins and minerals not available in sports drinks. It has been posited that the higher carb count in low-fat chocolate milk, as opposed to regular low-fat milk, accounts for its preferred status as a post-workout recovery beverage. I can’t find specific research on chocolate versus unflavoured milk, so my feeling is that we’re all kids at heart wanting that glass of cold chocolate milk at the end of the day. Comfort food doesn’t get much better.

Feel good, look good and stay warm. The new WoW fleece pullover is proving to be both a fashion and functional success. With our famous front pocket, thumb-holes for added hand warmth, and mock turtle neck, it`s the perfect layering piece for the cold weather that is sure to be with us for at least another couple of months. Retailing for $80 + taxes, we`re selling it to WoW Power Walkers taking classes this winter for a reduced price of $65 + taxes. If you`re taking classes with us now, talk to your coach or send us an email. Men`s sizes available. Quantities limited.

Talk about feeling good. Level 2 classes are now being offered over 8-week sessions. The next set of 8-week sessions begins at the beginning of March. And, don’t forget that if you sign up for one daytime class, you can take a second evening class at a 25% discount. Your body and brain will thank you (see above!)

Words to walk and live by ::

I prefer winter and fall, when you feel the bone structure of the landscape. Something waits beneath it; the story doesn’t show.

- Andrew Wyeth, American painter 1917-2009.

Races. We`ve noticed that races are selling out early. The Robbie Burns 8k sold out at least 30 days before the event last Sunday. The walking division of the Chilly Half Marathon (March 1) has been sold out for several months. The new Toronto Women`s Half sold out at least 6 months before its inaugural event in May. This means it is time to sit down with your calendar and register for a few key events that are on the horizon.

• WoW Power Walking usually has a large team at the Achilles Track Club annual St. Patrick`s Day 5k event on March 15. To be part of the team (and we welcome everyone!), send us an email and we`ll get you a registration. We send in all registrations as a team, not individually.
• Oakville`s beautiful Appleby College grounds will be the site of the first Mercedes Benz 10k (partnering with the United Way) on April 26. The organizers are committed to a power walking division that includes a separate start, results, and prizes for overall and age category finishers. And to entice you on another level, there will be a draw from all participants. The winner gets use of a Mercedes Benz car for one year!
• Canada Running Series features a walking division in its Sporting Life 10k race on May 3. WoW recommends this race for the sheer fun of being part of 10,000 people walking the longest street in the world.
• The Mississauga Half Marathon offers walker registration in the half marathon and 10k events.
• Niagara Ultra!!! Yes, you read that correctly. The Niagara Ultra (50k) event is welcoming walkers to its 10k, ½ marathon, marathon, and 50k races on June 20th. WoW Coach Jill “It’s just 8k more than a marathon!” Pettit recommends the Ultra – she did it last year and loved the flat route on paved asphalt footpath along the Niagara Parkway. There will be a seven hour time limit for all distances at the race and there will be awards for walkers.
• On the top of our list of favorite races in the GTA is the Midsummer Night`s Run which has a 15k race with a walking division at its August 22 race. WoW walkers have been known to place well and dress exceptionally well for this event –taking enthusiastic part in the Shakespearean theme of the event. Register early for a chance to win weekly draw prizes!
• We`re starting to run out of room but we can`t send this newsletter out without mentioning the Run for the Toad, October 3. A grueling 25k event with walking division featuring one of the best post-race meals to be found, a fantastic medal, and possibly the most hospitable race hosts ever. For all of these reasons, this race sells out months in advance.
  

Join the party… at the Chilly Half Water Station on Sunday March 1. WoW Power Walking is becoming capital F, Famous, for water station enthusiasm. We’re on track to be at our usual 15k spot on Lakeshore Road and we welcome all happy faces to join us. The time commitment is from 9:30am to about 1pm (we stay until the last participant passes the water station).  It may be one of only a few opportunities to wear your wildest party hat, scream wildly and be appreciated for that kind of behavior. RSVP here.

WoW Power Walking® coaches are
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Long-distance number 1-877-WOW-WALK (1-877-969-9255)!

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