The challenges of 2009 are already apparent – excessive snow and an uncertain economy. How to deal with all this? Walk away from it all! Seriously, the best answer to difficult times is to make ourselves stronger. Meet challenge with challenge and begin preparations for walking a half marathon or marathon.  There are so many reasons this makes sense. First and foremost, keeping your body fit keeps you mentally fit and emotionally upbeat.  Walking outside gives you the double serotonin boost that we get from exercise and exposing ourselves to natural light. And, while you may be able to get exercise in the great outdoors in other ways, the encouragement and camaraderie of training with friends for a race, certainly beats slogging it out in the gym or on a treadmill at home while staring at yourself in the mirror! Of course, we’re here to help and we look forward to seeing you in class (see special class news further on in the newsletter)

Strength tip : :  Here’s an indoor exercise for those times when the outdoor temperature makes it uncomfortable to stay out after your walk. Find an old ball and a towel or strap. It could a basketball, soccerball, or beach ball. Lie on your back on the floor with the ball in easy reach and both legs raised as straight as possible in the air. The feet will be toward the ceiling. Place the ball between the feet or calves, whichever is more comfortable. Squeeze the ball to hold in place with the legs as straight as possible. Then, keeping the ball squeezed, bend the knees and curl the heels toward the back of the legs. Repeat this motion 8 to 12 times for 2 or 3 sets. Ahhhh! Great workout for both adductor muscle group (inner thigh) and the hamstring group (back of the upper leg)!

Stretch tip : : Here’s where the towel or strap comes in! After your strength workout, take your towel or strap and, still lying on your back, place it around the bottom of one foot while that leg is straight and pointing to the ceiling. Your other leg can be bent at the knee with the foot on the floor or straight and lying entirely on the floor.  Keeping your leg straight and gently pull your foot toward your face. It is important to keep the leg straight and not worry how far the leg is able to be pulled toward the body. When the leg has been pulled as far as it will go, hold the towel/strap tightly and push your foot and leg against the resistance of the towel. Hold this resistance for 6 to 10 seconds. Release the tension and try to pull the foot, with the leg straight, toward the face again.

Words to walk and live by ::

When you have worn out your shoes,
the strength of the shoe leather has
passed into the fiber of your body. 
I measure your health by the number of
shoes and hats and clothes
you have worn out. 

- Ralph Waldo Emerson

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

Class news : : All January classes have been posted. By popular demand, hill training has returned. While you are signing up for the hill class, register for the Around the Bay Race where you can see the results of training as you power past dozens of runners on the North Shore hills.

On another note, for 2009 we will be adhering to a strict 8-person minimum policy for classes.  Over the 6 years that WoW Power Walking has been in business our coaches have found that classes with fewer than 8 are not ideal for either coach or participants. Two days prior to class commencement we will cancel any program that does not meet the 8 participant minimum. Avoid class cancellation and register early!

Here’s some WoW news that will cheer you up and help you conquer the double whammy of weather and economy blues. We’ll give a 25% discount  on the cost of a second class taken with us in the evening this winter. We know it can be daunting to get out for those dark evening walks after work in the winter, so why not enjoy the discount and sign up for a second class at night with WoW. We apologize that this discount can not be posted on the website for credit card payment, so please choose the “Pay WoW directly” option when registering for the second class.

Exciting news! WoW power walker Jill Pettit is working toward her personal trainer certification. She will begin teaching classes for us in Hamilton along the bay front in April!

Race picks : : We are pleased to note that local races are really getting into the walking thing. The Robbie Burns 8K in Burlington on January 25 is introducing a walking division this year. 8k is a great distance for the third week of January. Even if the distance is a bit shorter than what is posted on your training schedule, it’s a great opportunity to combine a distance and speed workout. And, we’re loving the tartan pyjama pants that are being given to the first 800 registrations!   After celebrating all things Scottish, why not join the WoW team for our annual particpantion at the Achilles St.Patricks Day 5k event on March 15th? WoW usually is a leader in team participation. Sign up for this race directly with us to be part of the team. For longer distance and greater challenge, the Around the Bay Road Race is a southern Ontario classic that has featured a walking division for the past few years. Be aware that it often sells out before the price increases on February 2. One of the prettiest half marathon routes in southern Ontario is offered by the Mississauga Half Marathon on May 9 & 10 where walking divisions in the 10k and half marathon are really appreciated (we’re still working on them for a walking division in the full marathon!).!

What to wear?  Happy winter walkers will be layered in technical or wool fabrics that wick sweat away from the skin. How many layers you need can be personal but here are some suggestions. At 0°C start with one or two layers on the legs (make sure there is a wind proof layer, if there is any wind), and two or three layers on the upper body, light gloves and a light hat. For every 5-10 degrees that the temperature lowers add another layer to the body depending on your sensitivity to the cold. Below -10°C, layering of hats also helps. And, at these lower temperatures it is a good idea to have a neck warmer or balaclava into which you can breathe. This warms the air before it enters your lungs. Also, exposed skin should be treated carefully at these temperatures. Vaseline, shea butter or any other water-free barrier cream will help to prevent frost-bite.

Editorial note: Below -20°C, I add a light ski pant layer to my legs. No matter how fast I move at those low temperatures, my butt just freezes without them! P.S. Fantastic reviews are pouring in from happy wearers of the new WoW Power Walking fleece. Check them out on the website and make your winter walking perfectly cozy.

Long-distance number 1-877-WOW-WALK (1-877-969-9255)!

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