Grab your poles… and GO!

January 12, 2016 | By Catherine Cameron

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Walking more is the single best thing many Canadians can do to improve their health – and adding poles offers even more
benefits!

This 10-Week Walking Program, created by Catherine Cameron, is designed to help you become more active and to optimize your
health. Grab your poles and start today!

WK NOTES MON TUES WED THUR FRI SAT SUN
1 Don’t have poles? Order here. Walk 15 mins Walk 15 mins Rest Walk 20 mins Rest Walk 25 mins Rest
2 Learn about the benefits of Nordic walking. Walk
30 mins
Rest Walk 30 mins Rest Walk 30 mins Rest Walk or rest
3 Find an Urban Poling class near you. Walk
35 mins

Rest

 

Walk 35 mins Rest Walk 35 mins Rest Walk or rest
4 Meet our Ambassadors. Walk
35 mins
Walk 35 mins Rest Walk 35 mins Rest Walk 35 mins Rest
5 Order a pedometer or strap on your fit bit to track your steps! Walk
40 mins
Rest Walk 40 mins Rest Walk 40 mins Rest Walk or rest
6 Get a friend excited about Nordic walking! Walk
40 mins
Walk
40 mins
Rest Walk 40 mins Rest Walk 40 mins Rest
7 Follow our blog & join us on Twitter & Facebook! Walk
45 mins
Walk
45 mins
Rest Walk 45 mins Walk
45 mins
Rest Walk
45 mins
8 Love Nordic walking? Become an instructor! Walk
50-60 mins
Rest Walk 50-60 mins Walk
50-60 mins
Rest Walk 50-60 mins Walk
50-60 mins
9 This week we introduce Power Walking! Try increasing your pace; alternating your regular pace with some 1-3 minute speed bursts; or challenging yourself with some hills and new terrain. Walk 1 Hour Rest Power Walk
45-60 Mins
Walk 1 Hour Rest Walk 1 Hour Power Walk
45-60 Mins
10 Order a Starter Pack for a friend so they can join you! Rest  Power Walk
45-60 Mins
Walk 1 Hour Rest Power Walk
45-60 Mins
Walk 1 Hour Power Walk
45-60 Mins

Get the green light from your physician before starting this or any exercise program. Aim for a pace that is brisk but at which you can maintain a conversation.

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Catherine Cameron

A marketing communications professional with over twenty years of experience, Catherine is President at CAMERON Communications in Toronto. Also a fitness instructor of 27 years, Catherine works with some of Canada’s leading health and lifestyle brands (Tennis Canada, ParticipACTION, DeerFields, Heart and Stroke Foundation and more) and has inspired thousands of Canadians to adopt healthier lifestyles. Catherine is also our Lead FITPRO Ambassador and the founder and director of our Walk@Work Program. She lives in Toronto with her family and is an avid runner, cyclist, and fitness enthusiast. Visit her website.
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Provide variety in your routine, try double poling

Use the standard rhythm and technique, but swing both arms forward at the same time planting the boot tips slightly behind the handles. Then, keeping your arms straight, press down on the base of the handles, walk between your poles and feel your arms extend past your thighs and behind your body.
Barb Gormley, Director of Education

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