For many of us September 1 is more about resolutions than January 1. All those years of attending school has undoubtedly mutated our essential genetic material so that once the evenings start to cool, the sun rises a little later in the morning and earlier in the evening, we prepare ourselves for new challenges and schedules. Isn’t it fitting that September 1 is the official opening of registration for the Big Sur International Marathon (BSIM) in California! Organizers have just re-named the 21-mile Power Walk the 21-Mile Walk/Run. This event has traditionally been the first to sell out. With the new name it is likely to sell out even earlier as runners will be more likely to consider entering it. Now is the time to commit! We would be happy to answer any of your questions about this most fantastic of races.

It is also fitting that the fall is one of our busiest times for classes. Crisp days and outstanding foliage make for outstanding walking. For beginners starting our WoW Marathon Training classes, you can get a great start on good walking form through the fall to be ready for one or more of the many excellent spring events (did I mention Big Sur??? It’s the last Sunday in April 2006!). For WoW veterans we continue our WoW Just Get Outside program so that you will be in top form for the fall events. This year we look forward to the Toronto Island Longboat Run which features a competitive 5k walk, the Scotiabank Toronto Waterfront half and full marathons, the Run for the Toad (see below), Niagara Fallsview International Marathon, and of course, the Honolulu Marathon for Team Diabetes!

Our returning clients are legion. And the number one reason people return for our WoW Just Get Outside programs are our coaches! All of our coaches are certified as either group fitness leaders or personal trainers. Certification guarantees you that, at a minimum, your coaches have sound knowledge of exercise physiology, anatomy, programming and more. Certification is just a start. We take pride in continually learning about recent research in the fitness industry by reading, attending fitness conferences and new races. Conferences may be one of the most important places to learn what researchers in exercise physiology, sport medicine and psychology are finding out about how we work best! Several of us attended the North America’s largest fitness conference in Toronto in August and Lee will be attending a conference this October hosted by the American College of Sports Medicine which is entirely dedicated to measurement and research issues in walking for health.

Our dedication to education is the foundation of an excellent program and good coaching. Still, it doesn’t guarantee you a memorable coaching experience and our goal is to offer a memorable coaching experience. So what makes a great coach? The coaches who really help you to be your best may not be the fastest walkers on the course or the most knowledgeable, but they will most certainly be those who watch you and listen to you. They are able to analyze your walking style and help you find the best in yourself. At WoW, we challenge you to expect the best from yourself and we challenge you to achieve that best in a healthy and fun way -just as we challenge ourselves to be the best coaches offering the best program.

The Toad rules! Yes, WoW power walkers have overwhelmingly chosen the Run for the Toad 25k walk as the event of the season. This will be a great change from road racing. The course is a challenging mix of terrain featuring hills and narrow paths. It has the feel of an “event” as opposed to just a “race”. After attending the training walk on August 28, Vera says the organizers are excited hosts inviting us all to a big party!

Come on the Toad bus with us and savour the day. Here are some more details that may interest you. The WoW bus will pick you up at one of Yorkdale, Sherway Gardens, and Bronte Road and the QEW. (sign up on-line for the bus on our website under Classes) The bus will get you to the race site for 7:30am which is plenty of time to enjoy the breakfast being offered and prepare yourself for the race. The walkers and runners for the 25 k will start together. There will be 12 massage therapists at the finish to help you ease out of post-race tightness. There is one shower at the finish area and more within a short walking distance at the conservation area. The cost is $0.25. There are plenty of change rooms. The gourmet meal is being served from 11:45 to 4pm. Draw prizes will happen at about 2pm. The bus will return to your pick-up locations no later than 4.

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

WoW Tip :: Resistance training

Can a strength workout before your cardio workout burn up to 50 percent more calories from fat than just doing the cardio? Apparently, it’s true. And it stays true for up to 16 hours after the strength workout.

At the recent Can-fit-pro conference in Toronto, Dr. Len Kravitz, a well-respected physiology professor and researcher from the University of New Mexico reviewed some of the most recent peer-reviewed exercise and physiology literature. This is just one tidbit that came out of that review. Just how intense that strength workout has to be is up for clarification but perhaps we should be doing our lunges and a few push-ups after our warm-up but before we get to the cardio portion of our walks!

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