Strength tip. Little additions can make a big difference. Try a side plank position with a slight back and forward movement for a great challenge and fun change to the isometric contraction of the stationary version. This is a tough one to explain in words, so you will find a video of it on the blog.
Stretch tip. Reinforced at a few sessions at the recent national conference for health and fitness professionals, Can-Fit-Pro, is the recommendation to never stretch before your workout. Warm up the whole body, introduce dynamic movements to increase range of motion around key joints such as hips and ankles for walkers, and then get into your workout. Static stretching should always be reserved as a post-workout activity
Nutrition tip. Speaking of post-workout, your recovery from training will be optimal if you are eating a ratio of 5:1 carbohydrates to protein within 45 minutes of working out. Apparently, in that 45 minute window, we are insulin sensitive which means that the carbohydrates are well metabolized. The carbohydrates replace depleted muscle glycogon and assist in the metabolism of protein to repair and create muscle. If you are meeting friends at a coffee shop for your walk, go for the carbs but find an option that also includes protein. Try a smoothie that has protein or milk added. Even lattes aren’t a bad choice with the milk offering both protein and carbohydrates. Several studies have proven chocolate milk to be an optimal replenishing food. Whole grain bagel with peanut butter is another great idea.
Other walking goals. Helping others achieve their goals is a great way to enrich your walking life experience. In September there are two ways to do this. On Labour Day Monday come out and help us cheer on participants in the Oakville Half Marathon at the WoW Water station. All you need is a smile and a fun hat! Rumour has it there may be a marathon cookie in it for you! Later in the month, the Toronto Waterfront Marathon organizers are looking for back of the pack pace bunnies. Rumour has it there could be a free race registration to any other Canada Running Series event in this for you. Email us if any of these life-affirming activities interests you!
Some other events on our horizon include the Kitchener Waterloo Walking Classic www.kwwalkingclassic.com 5k and 10k event – for walkers only!!! We LOVE it. The marathons in Toronto www.torontomarathon.com on October 18 and in Niagara Falls http://www.niagarafallsmarathon.com/ on October 25th - both feature walk divisions in their half marathons as does the Road2Hope http://www.hamiltonmarathon.ca/ race on Sunday November 1. On the same day in Markham, the Angus Glen Half Marathon http://www.angusglenhalfmarathon.com/ has been one of our favourite races featuring a walk division – we’re also partial to the availability of the warm golf club and the abundance of hot food after the race!
Whatever and wherever you want, let us know and we would be happy to design a training schedule for you.
WoW Power Walking® coaches are
proud to wear New Balance shoes.
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Big Sur tour! Today is the day to sign up for the Big Sur race! There is going to be lots of fun this year at their 25th anniversary.
To enjoy the festivities in style, we have planned a real excursion ! In years past, many people have trained with us and joined us down there but it’s been a largely do-it-yourself affair. This year we’re planning more fun together. We hope we can entice some of you back who have been with us before and even more who have always dreamed of doing the race. Details will be posted tomorrow, September 2, on the website but here’s a sneak preview.
We’re planning a 7-night trip to Monterey and San Francisco with the option to add on a couple of days to try your hand at the Avenue of the Giants race (10k distance possible!) north of wine country in California. As well as airfare, accommodation, and bus transportation, you’ll have us WoW coaches as your tour guides (so be prepared that the walking won’t stop with the race!). There will also be a few lunches, dinners and excursions organized with lots of time for your own fun. Not included in the cost is race registration.
To join the WoW 2010 Big Sur excursion celebrating 25 great years of walking on the ragged edge of the western world, sign up for the race distance you prefer at www.bsim.org. The 21 miler is the best option for a long distance walking event but if you can complete a full marathon in 5:45, the marathon would be a reasonable goal and there will be a few of us walking it. The shorter distances of 10.6 and 9 miles are popular too.
When you register for the race, book a ticket for the pasta dinner (4:30pm early sitting) and a ticket for the post-race party.
Then, check the opening page of our website tomorrow for all the details on our exclusive WoW tour of Big Sur and San Francisco.
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Class changes. We’ve had a great response to the changes we have made to our classes. The biggest change is the addition of a membership option with each time slot. This membership allows you to join as many Wow classes as you can fit into your week. Choosing a specific time slot with your membership gives us an idea of when people will most likely be attending class. Don’t forget, as a member you can take our strength and balance sessions. Have a look at the changes on the website and feel to email or call us, if you need any clarification.
Words to walk and live by . . .
It is not enough to take steps which may some day lead to a goal; each step must be itself a goal and a step likewise. - Johann Wolfgang von Goethe, iconic German man of letters
P.S. Warm clothes, as much as new goals, are part of September! Check out the VERY popular WoW fleece. Rave reviews for performance and styling!
P.P.S. Know someone who wants to try WoW Power Walking? We are having an information evening at the Running Company, 118 Thomas Street, Oakville on Wednesday September 16 from 6-7pm.
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