The clocks fell back this weekend. We are officially out of Daylight Savings Time (DST). Now, I’ve never been clear on what we save during DST. Whether we have light in the morning or light at night, we may try to manipulate our clocks but we’ve never been able to manipulate the absolute number of hours the sun shines on us. Too bad. The darkness is a foe I struggle with every year at this time. It is likely I am not alone in this. Studies have shown that natural light helps our brain to make serotonin – that feel good chemical neurotransmitter. When we have less light available to our brains, we make less serotonin. Fortunately, our brains can produce serotonin by eating carbohydrates and exercising.

Wait! Before you lunge for that left-over Halloween candy, remind yourself that you could go out for a walk. Chances are you’ll find yourself walking at night. So, hook up with a friend, make sure you have reflective gear on, and go in search of those organized people, to whom I am seriously indebted, who are already decorating their homes with holiday lights. Let’s make the most of what we can get and a little sparkly light goes a long way

Strength tip :: If you read the last issue of WoW What’s Up, you’ll know a little bit about plyometric exercises. We’ve started adding some of these exercises to our level 2 classes. One of my favourites can be easily modified for those who want to ease into plyometric training. Start by doing a basic two-leg squat. Keep your feet hip-width apart and sit back as if there is a chair you intend to sit on behind you. Keep body-weight over the heels as you lower your body. You should be able to lift up your toes in this low position. As you come back up from the low position, lift right up onto the ball of the foot for 6 repetitions. When you are comfortable with this move, you could add the plyometric dimension by lifting onto the toes and leaping in the air. After landing from the leap, lower into the squat again and repeat. To avoid injury, add the plyometric leap as you feel confident. For example, set 12 squats as your goal and then add a leap on the final squat. At the next workout, make the last two squats leaping squats. Keep working at it, workout by workout, until you are able to complete 12 plyometric squat-leaps in a row. For a video of this move, check our blog.

Stretch tip :: Yoga is excellent cross training for walkers. Offering a combination of strength and flexibility movement in planes other than the saggital plane where walkers spend most of their time, yoga’s focus on breath can also enhance walking performance and life in general. If yoga class won’t fit in your schedule, discover a few choice moves that you can introduce into your life whenever possible. One obvious choice for walkers is the downward dog position. It’s a fantastic stretch for the calves, hamstrings, and muscles around the shoulder joint. It also builds strength in the arms – a notoriously weak area for walkers. Here’s a link with a great description how to do the move properly. http://www.yogajournal.com/poses/491
(Note the flat back in this pose. It’s a good move even for people facing low back challenges)

Coffee and muffin walk. We’re having our WoW Winter Solstice Coffee and Muffin Walk early this year! Mark Sunday, December 7 at 8am on your calendar. We’ll meet in Oakville at the Sovereign House in Bronte for a beautiful walk along the shores of Lake Ontario. We’ll have routes for 12k, 10k, 8k, and 5k. Wear ALL of your medals from 2008! We’ll have select WoW stuff on sale and, new for this year, we’ll be drawing names from everyone who attends to win a free WoW course in 2009. As always, we’ll have lots of muffins and marathon cookies when you return from your walk. All we ask is that you RSVP so we are sure to have enough snacks and beverages for everyone.

View from the Back by Janet Cawley :: There is such pure joy in walking a good race---the push of my tired body, the stretch of my mental limits. Then there are the races that are less enjoyable: the ones when I walk after I haven't slept well, the ones when I am ill but not sick enough to bow out, when my shins hurt from training too hard in class the day before the race, or when I've worn improper clothing.

Speaking of wearing improper clothing, I'll admit to a couple of errors in my last two races. In the Oakville 10 km walk, I couldn't figure out why my undergarments were acting so strangely - situating themselves in unfamiliar, uncomfortable places. I knew before the race began, there would be much chafing in that race. Thankfully, I always have a pre-race potty stop. In the booth, I was negotiating around the cramped, smelly hazards when I looked down. My shorts were on backwards!

In my next race, the 5 km Run for Hope in Oakville, I had a successful race. Over coffee afterwards, I joked with my friend, Barb, "At least my shorts weren't on backwards! Ha! Ha! I looked down to emphasize the point. My shorts were on inside out! Either there is something about Oakville that causes clothing misfortunes or there's something about dressing in darkness.
Editor’s Note: Janet completed the Angus Glen 10k race this past weekend. She looked good. All her clothing was on right side out and facing forwards!

November Specials!!! WoW Power Walking is having T- NIGHT MAKE-UP AMNESTY (aka TNMA) from now until December classes end!!! Normal WoW policy is to allow make-up classes only in the session in which you have registered. We’re helping lift your spirits (before you turn to spirits!). For no charge and for the next 7 weeks, you can join Helena’s Level 2 class on Thursdays in Oakville (Timothy’s at 7pm) or Krista’s Level 2 class on Tuesdays (Starbucks at King and Yonge at 6:30pm) in Toronto, if you ever missed a class with WoW!
Basically everyone who has ever taken a class with us is getting the opportunity to get a fabulous WoW Power Walking coached walk with us for free. For those lucky people who are already signed up for fall classes, you can get a second coached walk every week for 7 weeks for no extra charge! It’s our way of helping you through short days, cold nights, and bad economic news. The only thing we ask is that you send us an email when you plan to attend. (For those people who are already signed up for Thursday or Tuesday classes, you may make up your missed classes at any other class – Wednesday evening, Friday morning, or Saturday morning).

More November specials! The Running Company in downtown Oakville is having a special sale and evening for WoW Power Walkers only. On Friday, November 14 between 5 and 9pm come out to the store at 118 Thomas Street to meet the Canadian 1500m track champion and catch some sweet deals on clothing and shoes.

Words to walk and live by ::

If a walker is indeed an individualist there is nowhere he can't go at dawn and not many places he can't go at noon. But just as it demeans life to live alongside a great river you can no longer swim in or drink from, to be crowded into safer areas and hours takes much of the gloss off walking - one sport you shouldn't have to reserve a time and a court for. 

-   Edward Hoagland, American author

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

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

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