WoW What's Up March 2023

Thankful for daylight on the face.

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Morning sunlight is good for us. According to research on circadian rhythm, exposing our eyes, face and body to daylight early in the day sets us up to experience better mood and improved energy throughout the day, as well as more restful sleep at night. In contrast, there are studies that identify late day and minimal exposure to daylight as a risk for increased body fat. Apparently, the full spectrum light that hits our eyes and skin when we step outside triggers the manufacture of that important feel-good neurotransmitter serotonin, as well as appetite regulating hormones. Naturally, I would say this makes a good case for a morning walk. If you have limited time for that morning walk, I am a huge proponent of breakfast al fresco whenever possible. I've been known to pull on hat, gloves, and puffy coat to sit outside in February and March for breakfast. I suspect that none of us need to know the details of research studies to understand that light affects how we feel. Canadians can be overhead endlessly extolling the longer hours of daylight as we approach the vernal equinox. And, we get outside in the cold when it is sunny. It was a cold and bright day when I recently took a walk along Woodbine Beach in Toronto to visit the Winter Stations. The beach is always a good place to feel light on the skin and these design installations surrounding each of the seasonally unused lifeguard stations offer impetus to take a walk on the beach during the cold months. Over the years, I have found the best of these installations play with the special light that we find near water. The one pictured above, called the (Home) breaks the full spectrum of daylight into colour and connects it with Toronto neighbourhoods and a notion of shelter. It is playful and colourful. Even without such intentional pieces of art in your community, you may discover that there is light and colour in unexpected places where you live. Go in search of it. Take your artist eye and your curiosity. Even at the end of the day, stepping out for fresh air and exertion with a side helping of curiosity are always mood boosters.

CLASSES!

OUTDOOR WALK WORKOUTS. 8-week spring session starts tomorrow in Toronto! 60- or 90-minute Walk Workouts. Special combo price deal if you take 2 classes each week: Saturdays at High Park (7:30-9am)/Tuesdays at Sunnybrook Park (8:15-9:45am)/Wednesdays at High Park (noon-1pm).
LIVESTREAM STRENGTH. Strength workouts are proving to be more and more important to healthy aging –– for brain and body! These livestream workouts offer the commitment of in-person classes and the convenience of being in your own home. This workout continues to grow in popularity because it may be the best way to start your day. Register for the next 8-week session held Monday, Wednesday, and Fridays at 7amET starting March 6.
LIVESTREAM YOGA. Livestream yoga offers similar benefits to the strength workout with a little more attention to flexibility and mindfulness. Three livestream yoga practices a week are accessible for all levels of experience. Easy Flow (9-9:45amET, Mondays), Hatha (9:00-9:45amET, Wednesdays) and Gentle Yoga (9:15-10amET, Fridays). Early bird price on all-class pass until February 24.
LET'S GET NATURALLY SWEET. Join us for this six-week commitment eliminating the highly processed food and drink that stress our metabolic system. Discover how time-restricted eating and exercise can transform your sleep and your energy. During the commitment we will eat no added sugars and no white flours, drink no juices and no alcohol, enjoy thirty minutes of outdoor exercise every day, and eat during a time restricted window of your choosing (eat between 8-12 hours, fasting for 12-16 hours). March 11 - April 21. Six livestream Zoom meetings are included for motivation and inspiration. Register here.
FREE GUIDED LABYRINTH WALK. Experience the meditative power of slow labyrinth walking. We'll welcome spring and new moon energy in the labyrinth in High Park, Toronto. Monday, March 20. 5:15pm. More details here.

Five ideas for your walk warm-up.
1. Start with a stroll. (3-5 minutes)
2. Walk 60 steps forward, 10 steps backward (as long as the path is clear to do that safely). Five repeats of that sequence.
3. Twelve side step squats. Repeat leading with other leg.
4. Walk 20 steps on your heels only. Walk 20 steps on the balls of your feet (heels lifted). Repeat this alternating sequence five times.
5. Bend arms at elbows as you speed up from initial stroll pace, continue for 2 minutes bringing your feet closer together –– as if you are walking a narrow plank.

Snap Workout. Easy walking for 5-10 minutes to warm up.
1. Walk as fast as you can for 20 seconds. 2. Easy walk to recover for 40 seconds. Repeat 1 and 2, ten times.
3. Walk as fast you can 40 seconds. 4. Easy walk to recover for 20 seconds. Repeat 3 and 4, 5 times.
Easy walking for 5-10 minutes to cool down.

Words to Walk and Live By: Colour is a power which directly influences the soul. ~ Wassily Kandinsky, artist