WoW What's Up January 2022

Thankful for the endless joy of walking.

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January 1 marked the start of the year that WoW Power Walking turns TWENTY! While this time of year is usually one of setting resolutions, please indulge me as I reflect on twenty years of amazing walking before looking to the future. While I started coaching power walking for the Town of Oakville Parks and Recreation Department in 2000, it was February of 2002 when I officially named my business, got a license, and created a website. In the spring of 2002, I launched walking workout classes in Oakville, shortly after expanding to Toronto. There are some of you reading this who joined me, or one of our coaches, for those first classes in Oakville and Toronto. Some of you reading this are leading your own walking programs in places near and far. It thrills me to know that you are still with me on this walking journey. As a fitness professional since 1991 (more than 30 years!), working in an industry that has witnessed great leaps in research as well as a good share of fad workouts, outdoor power walking has remained steadfast as a popular and powerful way to get fit both physically and mentally. Perhaps it's the beauty and variety found in nature and seasonal change. Perhaps it's the reliably rejuvenating effect of fresh air. Perhaps, it's the ongoing fun of exploring ease within the challenge of the fast-walking gait. From a coaching perspective, walking continues to impress me as one of the most inclusive activities for group fitness. Being witness to the health and fitness gains of participants over the decades has been inspiring. And, as we inevitably age together, it strikes me every time I coach a class that people who power walk together share a common vitality that is ageless.
To be honest, I always thought I would be winding down WoW Power Walking at the 20-year mark but it would seem there is still far too much JOY to be experienced. So, I will continue to coach walking, to embrace the exhilaration and beauty my walk workouts bring me, and to walk races as they come back as in-person events. Also, as I look to the future, it has become important for me to carve out time to contribute to advocacy efforts on behalf of any human who chooses to walk or cycle. Over the decades of leading outside walking groups, I have become extremely aware of our cultural prioritization of the car in all community environments –– urban, suburban and rural. Accessible and safe walking (and cycling) should be available to everyone, everywhere. Active transportation leads to good health as much as a daily workout. Currently, I sit on the steering committee for Walk Toronto and the advocacy committee for Cycle Toronto. There is much work to be done: sidewalks and bicycle lanes end randomly leaving pedestrians and cyclists stranded and vulnerable, high speed limits in communities result in high fatalities, grocery stores and other retail are not built within walking distance because of our car-centricity, even at public transportation hubs "kiss-and-ride" locations are prioritized over pedestrian access. The list is longer than I can possibly write here. The Vision Zero Road Safety Plan adopted by Toronto in 2019 has made little difference despite its goal of improving the safety of vulnerable road users, including pedestrians. In just one incident this past Boxing Day, 7 pedestrians were crushed by an SUV that overturned onto a downtown Toronto sidewalk. One of those pedestrians was an 18-year-old boy who died of his injuries on New Year's Day. I have stood at that sidewalk corner countless times in the last month including twice directing groups of people walking, once during a Holiday Sparkle walk workout and again when completing one of our TTC Virtual Race Challenge routes. Every pedestrian should be safe from vehicular violence, especially when standing on a sidewalk. I know that not everyone will want to join advocacy organizations but I encourage you to support their work and to lend your voice in whatever way you can. Consider simply paying attention to upcoming development and transportation proposals in your community. It is much easier to advocate in the development stage than later. You may be surprised at how local politicians react to your concerns, particularly when there are many of you voicing these concerns (and perhaps even more when there is an upcoming election 😉). Remembering the words of wisdom from anthropologist, Margaret Mead: Never doubt that a small group of thoughtful, committed citizens can change the world; indeed, it's the only thing that ever has.
Looking forward to many more decades walking with you.

CLASSES!

Toronto Outdoor Walk Workouts. Fresh air walking is still the best remedy for the never-ending pandemic waves! Coach Lee is offering three classes a week in Toronto starting mid-January. Tuesdays: 8:30-10am at Sunnybrook Park (enter off Leslie Street), Wednesdays noon-1pm at High Park (new and easy to get there!), Saturdays 7:30-9am at High Park. You can register here. (Please note some changes on the website as per the the Jan 5 limits to outdoor gathering size.)
Livestream Intro/Refresh Workshop. Make your walking workouts a little more mindful by paying attention to technique. Spend a fun hour with Coach Lee talking about good walking form as well as strength and stretch ideas to boost your workouts.
Livestream Strength. This popular series continues in 2022! Three early-morning (7am ET), 30-minute strength workouts each week. Time to get STRONG!
Livestream Yoga. Livestream remains an enticingly convenient option to practice from the comfort of your home, beginning the week of January 17. Easy Flow (9:15-10amET, Mondays), KramaHIIT (it's a cardio/strength workout!) (5-5:30pmET), Gentle Hatha (9:15-10amET, Wednesdays), Hatha (9:15-10amET, Fridays). There are several ways to participate: purchase one practice for the entire 6-week session (6 classes total), get a special pass for all 4 classes for six weeks (24 classes), or pay-as-you go basis.
See all the livestream strength and yoga options here.
Video Library. Lee's video library offers a selection of recorded Walk Interval Workouts, as well as many yoga practices and strength classes. Access to the library is available for just $5 a month (free 5-day trial). Note: when you sign up for any walking or livestream class, you receive free access to the library.

YOUR FEET IN WINTER. One of the most common, and helpful, tips for winter walking is to layer your apparel –– as per our November newsletter! Here are some extra ideas. The layers trap air which assist in keeping you warm. Consider adding a layer over your first next-to-skin layer for each five degrees below freezing, using the "feels like" temperature forecast because that will account for wind and humidity. Layering on head, neck, and hands should be a priority just as much as torso. I have talked about how I prefer merino wool for my winter apparel but synthetic "wick-away" fabrics work well too. I have come to believe that the choice between performance wool or synthetic fabric comes down to personal preference. If possible the outer layer on head, torso, and hands should be windproof.
Feet are trickier when it comes to layering. If you layer socks inside your shoes or boots, the fit becomes too tight and that restriction will mean cold feet. The mesh of most training shoes lets wind through so one solution is to "layer" the shoes with duct tape. I have found this to be of marginal help when the roads are damp or slushy as the tape peels off. Gaiters layered over ankle and lower leg don't cover the toe area so they are of limited help although they can eliminate snow falling inside the shoe at the ankle. Neoprene toe caps between socks and shoes can help. Many people ask me whether it is worth buying waterproof (usually Goretex) shoes or boots. The Goretex boot or shoe will usually keep your feet dry (although not always, if your feet sweat or if snow/rain enters at your ankle area), and they are usually heavier which can be problematic if you are trying to walk fast for long distances. These Goretex shoes and boots can be expensive but given that there may be only select days when the weather warrants wearing, they may last for many years. One way to stay comfortable in winter is to stay upright! Make sure your shoes have a good tread or layer up with ice grippers (CAVEAT: NEVER walk inside on tile or slipper floor surface with ice grippers on your shoes). Finally, pamper your feet. Small cracks in skin can quickly become intensely problematic and exacerbated by contact with road salt that may seep into your mesh shoes. A morning and night slathering of shea butter or similar moisturizing product will help. Before heading outside for a walk, use this moisturizer to cover your feet, even between toes. Finally, the pedicure is a walkers best friend! (PRO TIPS...forego polish on your toenails for at least four months of every year...give them a chance to breathe. Also, keep the nails short. Both of these tips are especially helpful if you are prone to toenail issues when training for long distance walking events). Happy feet make for happy walkers!

STRENGTH SEQUENCE! The livestream strength workouts that we've been doing since the beginning of the pandemic are one of those "silver lining" items of these restricted times. We've been using hand weights, resistance bands, and body weight to get noticeably stronger. There is so much that can be done with just body weight alone. Being strong improves your ability to walk with ease as well as your range of motion and functionality in daily life. Here's a good body weight combo sequence that strengthens upper body, core, and lower body! Begin in a high plank in which feet and hands are in contact with the ground and the visual line between ears, shoulders, hips and ankles is straight. Hands positioned shoulder width apart and feet close together. If you are new to strength work, place your hands on a surface at a higher elevation: possibly a wall, a 2nd, 3rd, or 4th stair tread, a hip-height counter, or knee-height stable coffee table. From this high plank, roll to the outside edge of your left foot, lifting your right arm in the air. You will now be in a high side plant. Return to high plank. Then, roll to outside edge of right foot, lifting your left arm in the air. You will now be in a high side plank facing the opposite direction. FOR ADDED CHALLENGE: while in plank, bend elbows to lower chest toward the floor (or wall/stair tread/counter/table) in a narrow (tricep) push-up ensuring that elbows hug the body as they bend and the chest lowers; while in side planks, dip the lower hip toward the floor and then pull hip back up to side plank position. Repeat so that you have completed 6-8 side planks on each side. (Note: the GIF above shows only one half of the base move; transition from high plank to high side plank –– without the added challenge of tricep push-up and dip.)

Snap Workout. Easy walking for 5-10 minutes to warm up. 1. Walk fast for 5 minutes. 2. Walk as fast as you can for 60 steps, recover for 20 steps. Repeat 8x. 3. Walk fast for 5 minutes. 4. Walk as fast as you can for 60 steps, recover for 20 steps. Repeat 8x. Easy walking for 5-10 minutes to cool down.

Words to Walk and Live By: Creating, engineering, and defending walking places and spaces is the present and future challenge. Rising to it will enrich us all in more ways than we know. ~ Shane O'Mara, from In Praise of Walking: A New Scientific Exploration