Nordic Walk Fit

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Nordic walking - also called Urban Poling is Canada's newest fitness craze - and for obvious reasons. It is fun, safe and easy to learn. It is suitable for people of all ages and fitness levels, from the occasional walker who enjoys a walk in the outdoors, to the elite athlete performing sports specific cross training.

Nordic WalkFit is dedicated to providing professional Nordic walking services, private lessons, group classes and personal training.

Come and join us on walking paths and public trails through parks, woodland areas and around ponds throughout the Kanata, Ottawa area.

For information about purchasing poles,
please click here.

For more information please contact Wendi Paterson.
Phone:613-832-4407
Email:wendipaterson@hotmail.com

Class Photos

Click the link below to view a slideshow of photos taken from some of our classes.

View Slideshow

	Health and Fitness News Stay informed with a wide variety of detailed health and fitness information from trusted sources across the globe.
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Fitness Corner

Exercise Helps Heart Handle Stress

We know aerobic exercise can lower blood pressure. But most studies demonstrating this effect have looked at healthy adults, rather than the overweight hypertensive adults who are at greater risk of heart disease.

A recent study at Duke University Medical Center in Durham, N.C., found that aerobic exercise can not only help overweight hypertensive adults lower their blood pressure, but also improve their overall cardiovascular response to mental stress, another risk factor for heart disease.

Ninety-nine sedentary overweight men and women with an average body mass index (BMI) of 32 and moderately high blood pressure (130-180/85-105 mmHg) were divided into three groups.

For six months, one group bicycled, walked or jogged three to four hours per week at 70 percent to 85 percent of their initial heart-rate reserve.

A second group followed the same exercise routine, but also consumed a low-fat diet of 1200 to 1500 calories per day.

Compared to the sedentary control group, both exercise groups lowered their blood pressure at rest and when under mental stress.

Other benefits of regular aerobic exercise were lost weight, improved cardiovascular fitness, lowered heart rate, more dilated blood vessels and more efficient pumping of the heart.

Testimonials

Since commencing Nordic walking my posture has improved tremendously and my upper arms are noticeably leaner and more toned.

Moreover, my cardio has improved and I am now able to walk 6 – 7 kilometers in well under an hour.

Not only do I enjoy the company of the people I walk with, I also love being outside and walking on trails I never knew existed.

Walking is no longer a boring exercise, every outing is an adventure!

Lyn Beaucaire, Kanata Ontario

Nordic Walking has benefited me in many ways. My posture has improved, I am more aware of posture and proper posture is now more the norm.

Nordic Walking provides the perfect venue for exercise which compliments weight maintenance and weight loss. I have lost weight (5 lbs) and continue to follow a weight loss program. I hope to reach my weight loss goal

When poling correctly you can feel the muscle movement in your abs, legs and arms. My legs, core and back have strengthened. My energy and stamina have increased significantly since May.

Nordic Walking allows each individual to work within their own personal comfort zone, accelerating at your own pace, doing your own work out in a team setting. We started in May as individuals and we have become a team encourging each other and complementing each other on a work out well done.

Wendi is a exceptional Instructor always keeping in mind individual needs and /or limitations. She finds time without fail to walk with each member of the group providing instruction, encouragement and everyday chitchat.

Everyone is encouraged in the group and everyone feels totally comfortable working at their own fitness level and pushing beyond.

I never realized that there were so many trails in Kanata as we are constantly introduced to new ones to explore.

Wendi is truly genuine and makes everyone feel very comfortable. Wendi and Mark (our official photographer) rock!

Judi Henry, Kanata Ontario

Personal Training

Group and individual personal training is available to help you reach your goals in an effective and safe manner.

For more information please contact Wendi Paterson.
Phone:613-832-4407
Email:wendipaterson@hotmail.com

In the news..

Women find Nordic Walking a good fitness aid

"It's fun. It's easy to learn. It's low impact, and it reaches all age groups."

Says the news report by CTV British Columbia's Dr. Rhonda Low.

Canada AM Fitness - Libby Norris, fitness expert, Inspired Energy

help fix your posture

Nordic walking can burn 20 to 40 per cent more calories than regular walking.

	Nordic walking is a happy medium between walking and knee-grinding running Says Sheila Brady - Ottawa Citizen, May 22, 2008.
	Urban poling, an intense workout improves cardio, muscle strength Says Kate Robertson - Toronto Star, September 18, 2007.

Nutrition is an important factor in helping to maintain a well balanced lifestyle. The following resources provide up-to-date information, guidelines and tools that promote balanced nutrition choices.

Dieticians of Canada
website:www.dietitians.ca
This website is a great resource for nutrition information. It offers a number of online tools.

USDA Food and Nutrition Information Center
website:http://riley.nal.usda.gov/nal_display/index.php?info_center=8&tax_level=1&tax_subject=2
Offers current, credible health and nutrition related information as well as tools and resources for consumers.

NutritionData
website:http://www.nutritiondata.com/
Provides complete nutritional information for any food or recipe, and helps you select foods that best match your dietary needs.

Heart and Stroke Foundation
website:http://www.heartandstroke.com/
The Heart and Stroke Foundation, a volunteer-based health charity, leads in eliminating heart disease and stroke and reducing their impact through the advancement of research and its application, the promotion of healthy living and advocacy.

Healthy Recipe Corner

Baked cinnamon pears with oat topping

Makes 4 servings

Makes a great dessert or snack during the day.

Ingredients

2 ½ cups (625 mL) peeled and sliced pears (about 3 medium pears)
1/8 tsp (0.5 mL) cinnamon

Topping

½ cup (125 mL) old fashioned rolled oats
1/8 tsp (0.5 mL ) cinnamon
1 tbsp (15 mL) maple syrup

Directions

Preheat oven to 350º F (180º C).
In a medium sized baking dish* add the pears and the cinnamon.
In a bowl combine the oats cinnamon and maple syrup. Scatter over the pears.
Bake for 30 minutes. Serve hot or cold.

*This recipe can also be made in 4 individual ramekins.

Nutritional information per serving
(3/4 cup/ 175 mL)

Calories: 119
Protein: 2 g
Total fat: 1 g
- Saturated fat: 0 g
- Dietary cholesterol: 0 mg
Carbohydrate: 27 g
- Dietary fibre: 4 g
Sodium: 1 mg
Potassium: 183 mg

What It Takes to Lose a Pound?

1 Pound = 3,500 calories
1 Kilogram = 7,716 calories

A pound of body fat equates to approximately 3500 calories. So if you have a calorie deficit of 500 calories (meaning that you burn 500 calories more than you eat each day) you would lose approximately one pound per week:

500 x 7 = 3,500

A calorie deficit of 1000 calories would mean that you'd lose approximately two pounds per week.

Two pounds a week is commonly accepted as the maximum rate of weight loss that is healthy.