Sunday Nordic Walking is now available between November 18th, 2012 and December 16th, 2012.

Here are the details:

1. Nordic walking every Sunday starting at 11:00 AM. Each session should last about an hour.
2. Sessions start Sunday, November 18th, 2012. Last session is Sunday, December 16th, 2012.
3. Meeting location: The Works Restaurant. 363 St, Laurent Boulevard.
4. Cost is $35 for the five weeks. $45 for the five weeks if you rent poles from me.
5. Drop ins are welcome! Individual walks are $7 for people who bring their own poles and $9 for people who rent the poles from me.
6. Cash or cheque only. Thanks.
7. If you have never poled before, please meet me at The Works at 10:30 AM.
8. If you have poled before, please meet at 10:50 AM.

To register, please contact me via my Contact page.

All of the fees I collect will be donated to the Shepherds of Good Hope in Ottawa.

On Saturday, September 15, 2012 I will be hosting a 90 minute workshop on how to have a stronger core with ball exercises. This workshop will introduce you to the numerous effective moves that target your core strength and stability using only your body and the gym ball.

The class starts at 2:30 PM and ends at 4:00 PM.

Should be a lot of fun.

Registration Details

Registration is limited to 12 participants. The price is $22 plus HST.

All participants are to bring their own burst resistant gym ball and yoga mat.

Pre registration is required. The cost for the workshop will be $22 plus HST.

You can register by calling Kalyana Yoga at 613-745-9642.

I have prepared a brochure that you can download.

Starting this September, I will be hosting an 8 week Nordic Walking class. Each session is 60 minutes in length. Explore surrounding trails and stay active through the Fall. Nordic Walking techniques will be covered. Walking distances and pace progress gradually.

I will be leading the class and the Nordic Walks. Nordic Walking has the following benefits:

1. Great full body workout.
2. Fun easy to learn.
3. Strengthen abdominals and back muscles.
4. Improve cardio and lose weight.

Class Format

Class size will be limited to ensure individual attention from me.

Date, Time and Location

Sessions start on Monday, September 17, 2012 at 6:30 PM. Class finishes at 7:30 PM.

Registration

Pre registration is required. The cost for the 12 sessions will be $60 plus HST. If you do not have your own poles, you can rent them from me. The charge for the course and the rental will be $75 plus HST.

You can register by calling Kalyana Yoga at 613-745-9642.

I have prepared a brochure that you can download.

Starting this September, I will be hosting a 12 week class on Yoga on the Ball. Each session is 60 minutes in length. This is a great opportunity to build strength and improve your balance.

I will be leading the class in safe and effective ball exercises that will challenge you and recharge your energy levels. Ball workouts are great. They produce the following benefits:

1. Stronger abdominals and back muscles.
2. Better balance.
3. Stronger legs.
4. Improved performance at work and at play.
5. Improved mental clarity and focus.

Class Format

Class size will be limited to ensure individual attention from me.

Date, Time and Location

Sessions start the week of September 16, 2012. You can choose to attend one of two class times each week:

• Mondays  4:00 PM to 5:00 PM
• Fridays 2:45 PM to 3:45 PM

Registration

Pre registration is required. The cost for the 12 sessions will be $180 plus HST. You can register by calling Kalyana Yoga at 613-745-9642.

All participants are to bring their own burst resistant ball and yoga mat.

I have prepared a brochure that you can download.

I am a big advocate of walking as an effective form of exercise. I encourage all of my clients to walk on a regular basis. I also like them to make their walking more “active” by incorporating more muscles. Nordic walking is a great way to do this.

One of the challenges many people (and even my clients!) face is sticking with a regular walking program. We are all busy; there are many things that occupy our day and take away from our exercise and walking time. As a result we let our regular walk schedule go. The challenge people find with walking (and most exercise programs) is staying regular and motivated.

Enter Tractivity

I am not a big fan of pedometers. I am not a gadget type person. Having to fuss with a device means that it will probably not get used.

However, I was recently approached by a company out of Vancouver to evaluate a new product that they make. It is called Tractivity. It is like a pedometer (they call that part of the product a sensor) but it does more. In fact, it “tracks your activity” – as the name of the product implies.

Tractivity Motivates

I used the Tractivity product for about a month before it became publicly available. Here are several observations that I think are important related to this product:

Tractivity is Easy to Setup.

There is no configuration with the sensor. The company gave me two options to use the sensor. The first option: I could use a clip and secure the sensor to my shoe using my shoe laces. Alternatively, I could use the insole that they provided. There is a slot at the case of the insole to house the sensor. I found the  first option (clipping the sensor to my shoe laces) much more convenient. The insole has to be modified to fit inside my shoe and was not comfortable. And besides, I have several pairs of shoes and boots so the insole was not practical. As a result, I opted for the clip.

Setting up my online account (to track my activity) was a snap. I provided my email address, a password and some basic information and I had access to the online account in no time.

Tractivity is Easy to Use

Syncing my sensor with the online account was easy. Tractivity provides a USB stick to wirelessly talk to your sensor. The USB reads your history and the web access from your computer uploads the information into your online account.

Seeing My Progress Was Motivational

I found that seeing my daily walking activity very motivational. In fact I was surprised at how much walking I did between walking the dog, running about to see clients, dealing with daily chores and … going for a walk!

The Tractivity Solution

There are two product configurations for Tractivity. The Essential Bundle includes the sensor, the USB stick and a placeholder clip. The Premium Bundle includes all of the items in the Essential Bundle plus the pair of insoles and a measuring tape.

Overall

I recommend the Tractivity. It is easy to use and setup. It is a great motivator. Its only shortcoming I could find was that it was not convenient for people who wear shoes with no laces. people with custom insoles will have to use the laceholder.

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Nordic Walkers

I encourage all of my clients to do daily physical activity. Walking is one exercise I frequently prescribe to my clients.

But lately I have been introducing Nordic Walking to many of my clients. If you are not familiar with Nordic Walking, I encourage you to check it out.

Much to my surprise, Nordic Walking has become more popular with my clients than I anticipated.  I think there are several reasons why so many people like it.

1. It encourages full body movement. Unlike traditional walking, Nordic Walking encourages movement in both your legs and arms. In fact your arms are very active participants in the walking movement.
2. When you Nordic Walk you have two more contact points with the ground (as compared to traditional walking). This leads to more stability and reduces fall risk – a big confidence builder for clients with osteoporosis.
3. I have clients that require an assistive device such as a cane. Many of them naturally dislike the use of a cane but are happy to use a fitness product like the Nordic Walkers.
4. Finally, Nordic Walking can be a solo or social activity. Nordic Walking groups are springing up everywhere. Try one out!

Nordic Walkers

If you feel Nordic Walking is something you would like to try but need someone to get you started on the right foot (sorry for the pun), feel free to contact me. I can provide consultation for choice of poles and how to use the poles.