|
Every year, millions of us make New Year’s resolutions, hoping to spark positive change. The recurring themes each year include a more active approach to health and fitness, improved finances, and learning new things for personal and professional development. Chances are, more than a couple of the top 10 most common resolutions will look familiar to you?
- Exercise more
- Lose weight
- Get organized
- Learn a new skill or hobby
- Live life to the fullest
- Save more money / spend less money
- Quit smoking
- Spend more time with family and friends
- Travel more
- Read more
The thing about living a happy, fulfilling life is that it is much more achievable when we are healthy and fit. But here's the problem - studies have shown that less than 25% of people actually stay committed to their resolutions after just 30 days, and only 8% accomplish them. Don’t be part of that statistic.
Why do our Nordic Walkers keep on keeping on and enjoy the huge range of benefits? Because it's easy (once you know how!), it's super effective - you get real results, it's convenient - you can do it anywhere, and best of all - it's fun!
Capital Nordic Walking has taught hundreds of people how to Nordic Walk and experience the magical superpower that Nordic Walking is! We say that it changes lives because it does! We see it every day. You can read some of the life-changing stories here and listen to people tell their stories here.
|
|
Find your January Nordic Walking Course here!
|
|
|
Check out our January course options to find a course that matches your needs in terms of your fitness, reasons for taking up Nordic Walking, and your budget. Find courses in Tuggeranong, Phillip and Dickson, and coming soon to Gungahlin!
|
|
|
|
We have courses for people who are fit and active and those would like to improve their fitness, those with balance and mobility challenges, people who'd like to do the course with a friend, partner or in a group, or on their own. There's something for everyone! Find our courses and how to register HERE.
|
|
|
|
Have some questions? Find our Frequently Asked Questions HERE. Meet our fabulous Nordic Walking coaches HERE. And don't hesitate to call Kristen on 04 9999 3215 if you would like to chat about our courses and your needs.
|
|
|
What's in store for 2020?
|
|
|
Get excited! Coastrek Coming to Canberra!
|
|
|
Soon Canberrans will be able to join thousands of wild women (and a few awesome men!) in teams of four as we immerse ourselves in nature for an epic adventure of fun, fitness, friends and fundraising, proudly supporting Beyond Blue - for our very own Canberra Laketrek!
Coastrek, by Wild Women On Top, has been running for 12 years, is now in 4 cities across Australia, supports over 10,000 women to move in nature every year, has raised over $30 million for charities. Capital Nordic Walking is proud to be supporting Di Westaway, Chief Adventure Chick and Founder of Wild Women On Top and Coastrek, to bring Coastrek to Canberra. Watch this space!
|
|
|
|
What is the World Nordic Walking Cup Tour?
It´s a series of Nordic Walking races in different countries and cities across Europe uniting cultures, organisations, companies and individuals encouraging people towards well being, motion with the help of best physical activity in the world. Nordic Walking.
Who can take part in Nordic Walking World Cup?
- Nordic Walking Racing Enthusiasts and Challengers
- Nordic Walking Fans, Travelers, Exercisers
- Nordic Walking Families, Supporting Teams
- Everybody!
Find our more and sign up for updates HERE!
|
|
|
Holidays that move you! Austrian Alps Active
|
|
|
Austrian Alps Active is run by Patrick and Maree Burtscher, an Austrian-Australian couple. They offer unique Nordic Walking, Yoga and Wellness Retreats. Everything they do is supported by their family and local community in Grosses Walsertal which culminates to create a personal, seamless and authentic experience for all of their guests.
In 2009, Grosses Walsertal won the European Destination of ExcelleNce (EDEN) award. The honour is given to destinations that are committed to social, cultural and environmental sustainability. Take a moment to watch this video to get a feel for what makes the Grosses Walsertal region so special, and why it has received the certification as a UNESCO Biosphere Reserve as well as a European Destination of Excellence. For more information and to book your next adventure visit Austrian Alps Active
|
|
|
Tips for Nordic Walking during summer
|
|
|
|
|
|
Australian National Botanic Gardens
|
|
|
|
Canberrans are experiencing the region's hottest and most extreme weather conditions ever. The smoke haze impacting Canberra from bushfires in NSW and the hot conditions are expected to continue over Christmas and New Year. The smoky conditions will impact the air quality in different parts of the ACT at different times, depending on weather conditions and bushfire activity.
|
|
|
|
|
|
Stay safe and enjoy your Nordic Walking this summer:
People who are sensitive to smoke, especially those with pre-existing heart and lung conditions, should take extra care and stay indoors where possible and take medication prescribed by their doctor. People with asthma should follow their asthma action plan.
- Plan to walk in cooler parts of day – wear a good hat, loose breathable clothing and carry plenty of water
- Dehydration can be a big problem: consider adding electrolytes to your water when doing long walks in hot weather. The Australian Institute of Sports has a useful Fact Sheet on electrolytes
- Get your sunscreen right: Australian’s have one of the highest rates of skin cancer in the world. Alarmingly consumer advocacy group Choice tested six SPF 50+ sunscreens and found four failed to deliver on their UV protection claims. Make sure yours does the job.
- Get your shoes right: Shoes for Nordic Walking for fitness need a firm heel cup, flexibility in the forefoot and a beveled heel base to soften heel strike. During the dry Canberra summer our fire-trails are dry, hard and covered in loose gravel. If you are walking on steep gradients on fire trails consider a shoe with a good grip to minimise sliding.
- Damn flies! Yep they’re back and they’re sticky. If drenching yourself in insect repellent isn’t your thing – consider a good quality fly hat net. Look for light weight, superfine nylon mesh with good visibility that allows good air flow. Seat To Summit Nano HeadNet is a great product
- Mix it up – get a copy of the new book Walking and Cycling Canberra’s Centenary trail and try out some new walking routes. This great little book provides maps, photos, useful information about culture, environment, and history
- Off to the beach? Don’t forget to pack your poles – walking on the sand with paws off and tips down is a great workout
- LAST BUT NOT LEAST! PROTECT YOUR POLES! It's well known that a car parked outside on a hot summer's day can turn into a scorching oven. But how fast does it take the inside of a car to heat up to deadly temperatures? Deadly for people, pets and poles.....On a hot day, the temperature inside a parked car can be as much as 40°C hotter than it is outside. On a cool day, the temperature can be over 20°C hotter. And most of this temperature rise can happen within the first five minutes. Any item left in a scorching hot car is likely to be damaged, including your precious poles.
|
|
|
Top Technique Tips for 2020!
|
|
|
Don’t take your poles for a walk!
Nordic Walking is a bit like golf; it's a bit harder than it looks to do well, it's quite technical, and it's easy to fall into bad habits. Poor Nordic Walking technique can prevent you from getting the maximum benefits. Here are 2 of the most common faults we see people falling into - and what to do about them.
|
|
|
|
1. Hiking not Nordic Walking! If you have very little shoulder swing and are mainly using bent elbows it is difficult to keep your poles on the diagonal behind you, find the sweet spot needed for effective propulsion and also means you wont be using your back and triceps muscles as much, or strengthening your core muscles.
The fix: start with arms hanging long by your thighs, initiate your arm swing from the shoulder (not the elbow),concentrate on long relaxed arms with a slight soft bend in the elbows, reach forward to a low handshake position to find the sweet spot. Practicing double poling can help improve your swing. Ask someone to give you feedback or take a short video to check your style
2. Taking your poles for a walk! Not getting much propulsion from your poles? some walkers are simply touching their paws or tips on the ground and then swinging forward – with little or no pushing. Remember our goal is to "walk on all fours" - by propelling ourselves along using the poles as extensions of our arms to harness the power of our upper body - fully engaging back, arm and core muscles. The more firmly you push the harder the workout and the more propulsion you get, and the more you reduce the strain on your feet, ankles, knees, hips and lower back.
The fix: When the pole paws/tips connect with the ground remember to push through the wrist strap – imagine “pushing the ground away behind you”. Sometimes slowing down the pace and / or double-poling can help practice strong propulsion.
|
|
|
|
|
|
