Heart & Sole - The Blog

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Wanna GO for a WALK? Try the Walk 15® Way!

posted Sep 17, 2019, 6:36 PM by Walk Strong Calgary

Your body was designed to walk. At the basic level, a regular walk involves linear and rotary motion as part of the natural gait cycle. It also involves heel strike, which causes impact with the ground that travels back up the body as a result of ground-reaction forces. This impact is actually VERY good for the body, causing bones to lay down new tissue. Your arms swing naturally forward and back (flexion and extension of the shoulders). Love your outdoor (or treadmill) walks? I want you to KEEP DOING THEM!

The thing with our regular walking is that we use the same muscles in the same way throughout the activity (for the most part) in a single plane of motion (sagittal). You can increase the intensity by picking up speed, going uphill or even by carrying light hand weights. The number of muscles used, however, is limited because you're in the same plane of motion the entire time. But... what if... there was a different way to WALK? One that utilizes every major muscle group in the body?

In a Walk 15® class, we incorporate a variety of different exercises across all 3 planes of motion: Sagittal (divides the body into left and right halves), Frontal (front and back halves), and Transverse (top and bottom halves). When you move a limb or limbs parallel to a plane, that's the plane you're in. For example: keeping your arms straight, raise them forward in front of you to shoulder height and lower them back down. Your arms were moving parallel to the invisible sagittal plane (imagine a pane of clear glass dividing your body into left and right halves as in the diagram - image courtesy acefitess.org). Similarly, if you were to raise your arms to the side (shoulder abduction) until level with your shoulders and move them back down (shoulder adduction), your arms sweep along the frontal plane and are therefore in that plane of motion. The transverse plane gets into ... well... your 'love handles!' LOL! When you twist your torso gently to either side, you're engaging the internal and external obliques (often referred to as your rotators) in your waistline, moving in the transverse plane.

In class, we start off with a basic WALK in place, which is similar to our outdoor walk in that we're in the same plane of motion, using the same muscles, but in a different way... We've taken forward momentum out of the picture and your feet are not stepping forward and ending up behind you. We've also eliminated heel strike. Stand up and walk in place - you'll notice that the heels of your feet do not initiate contact with the floor as they do on an outdoor walk - you're likely doing more ball to heel rather than heel to toe, depending on your stance. Your feet are moving up and down only - they don't move behind the body as they do during your regular walks. You're still using your hip flexors (psoas group) in the front and extensors (glutes - aka, your sweet hind end) at the back, the knee flexors and extensors (hamstrings and quadriceps), and there is still a certain degree of dorsiflexion and plantar flexion at the ankles. Your centre of gravity remains fairly constant in this first (and core) move in Walk 15® compared to an outdoor walk, wherein centre of gravity is naturally changing as you move forward. Now wait a minute... it sounds like we've taken a lot away from the walk... how is this more effective than an outdoor walk? This... is where the fun begins!

above image courtesy WalkatHome.com

Walking is our safety move in a Walk 15® class. Any time you like, go back to a walk in place. There are three other basic moves that utilize additional muscle across other planes. A side-step, for example, involves abduction and adduction of the hips, taking the body into lateral motion in the frontal plane. This uses under-trained muscle... how often do you do side steps in your daily activities? Next are knee lifts, which begin in the sagittal plane... until we open the feet up a bit and add 'contralateral movement' by involving the opposite arm, which moves across the body to touch the opposite knee (now moving on a slight angle toward the midline of the body). Any time you move a limb across the midline, you're into the transverse plane, activating those lovely rotators in the waistline... [love handles!]. Kicks are the 4th basic move in Walk 15®, utilizing the same muscles as a knee lift, but in a slightly different way in the sagittal plane. We again add contralateral movement by reaching forward (or up) with the opposite arm and can get into the transverse plane simply by moving the arm and leg across the midline of the body [more love handle action!].

These are just some basic examples of exercises we use in class - add double side-steps, grapevines, heel digs (with and without rotation), tap outs (basic, then turn to the side with a lunge), tap backs, hamstring curls, various arm moves (taking the arms and shoulders through a full range of motion)... with and without hand weights or resistance bands... and don't forget that we combine many of these moves and more along the way... This is what we call a 'Total Body Walk!' Trust me, your muscles will never know what's coming next!

The results over time speak for themselves: better overall muscle toning (toned muscle keeps your metabolism high!), higher calorie burn, wider range of motion of all major joints, increased lung capacity, higher endurance, stronger heart, lower blood pressure, lower resting heart rate, reduction in body fat, and much, MUCH more! All of this is done to fabulously fun music paced for an average 15-minute mile (a brisk 4 mph), but remember, you control the intensity at all times by how large or small you make the moves. If you can WALK, you can do this class!

WALK Concert, Pittsburgh, PA - image courtesy WalkatHome.com

Have I given you information overload? Not to worry! You don't need to remember any of this to participate - all you need to do in class is FOLLOW ME and do what I do! You won't have to think about what comes next or which muscles you're using in which plane. Just enjoy the workout and the great music! Come take a WALK with me the Walk 15® way!


Nancy Ehle is Founder & CEO or Witness 4 Fitness in Calgary, Alberta Canada. The Walk Strong Calgary division of her company features her specialty - Walk 15® Group Fitness Classes for all ages, all body shapes & sizes, all fitness levels. Nancy is certified at the Master Level in the program and is also certified through the American Council on Exercise (ACE) as a Group Fitness Instructor. Her other certifications include Health Coach and basic Pilates, and she holds numerous course credits through ACE and other accredited organizations such as IDEAFIT.com and FitOur.com. Follow Nancy on Facebook:  facebook.com/WalkStrongCalgary 

Proper Walking Technique - Engage those Muscles!

posted Jan 20, 2019, 3:20 PM by Walk Strong Calgary

Since we're tracking our fitness walking (running counts, too!) miles this year, let's take a look at proper walking technique. Walking is very natural, however, if not done with good form, you may hinder nutrient delivery to the discs in the spine let alone potentially throwing things out of alignment, resulting in ongoing pain. Done well, a good brisk walk will engage muscles efficiently, resulting in better outcomes for your health!

1. Walk with a 'Spring in Your Step'
You've likely heard of walking 'with a spring in your step' - this should happen naturally during your gait cycle as you push off with your toes, resulting in your head and shoulders moving up and down as you walk. But have you ever noticed that some people 'glide' (i.e, they don't bop up and down at all) when they walk? This is the result of a shorter stride that doesn't engage the toes. Did you know that the toes play a critical role in walking? Beyond balance, they also turn muscles on and off.

2. Walk with a Long Stride Length
Stride length is very important - a longer stride engages your leg muscles (quads in particular) and your glutes, while a short stride length does not. Try placing your hands on your sweet hind end and walk across the room, taking very small steps - you won't feel much happening in your gluteal muscles (if anything at all). Now do it again taking long strides, pushing off with your toes - feel the difference? Whoa! If you're walking for fitness, you definitely want those muscles engaged - they're your powerful walking muscles and a longer stride will strengthen them. You'll burn more calories during your walk, too, due to more muscle engagement.

3. Pay Attention to Leg and Feet Position
Got tight IT bands (outer thigh)? You might be walking with your legs too far apart, resulting in a muscle imbalance - tight muscles on the outer thigh, weaker muscles on the inner thigh. Walk with your legs relatively close together, and point your toes forward (many people walk with toes pointed out, a possible indicator of tight external hip rotators). Focus on keeping your toes forward and you'll be a better runner!

These are just three tips to a stronger, healthier and more efficient outdoor walk. Of course, you also want to keep your eyes forward, chin parallel to the ground as you walk, which helps keep your head in line with your spine. If you have a tendency to walk with your chin tucked toward your chest, eyes on the ground, your body will gradually adapt to that position, and you may begin to notice that it's getting harder to lift your head up to look at the top shelf of your cupboards or in the grocery store. Put your mind to your walk and make it a 'body awareness' exercise! Walk Strong out there!

Nancy Ehle is Founder & CEO of Witness 4 Fitness, located in Calgary, Alberta Canada. As a Master Walk 15® Instructor (Leslie Sansone Walk at Home) and certified Group Fitness Instructor (American Council on Excercise), Nancy is leading people of all ages and all walks of life to better health through fitness programs that literally anyone can do. Her signature certification is the Walk 15® program, which uses walking as its core move, and features low-impact aerobics paced to music that measures miles through the beat. Her enthusiasm is contagious, her energy abundant! Visit Class Times, Location & Cost for a class near you! Follow Nancy on Facebook: https://www.facebook.com/walkstrongcalgary.

Taking Success 'One Step at a Time' - Literally...

posted Nov 7, 2018, 9:11 AM by Walk Strong Calgary

Success in your health journey starts with a single step. Walk Strong Calgary (a division of Witness 4 Fitness) is committed to helping you reach your fitness goals through walking-based group exercise programs... we take the phrase 'one step at a time' literally!

Many people are very uncomfortable with the thought of working out in front of others, for various reasons. I actually used to be very self-conscious when it came to exercising in public. I would run early in the mornings so there was less chance of anyone seeing me. The thought of exercising in a group... was very intimidating. What if I was the only one who didn't know the moves? What if I couldn't keep up? What if I didn't wear the right clothes? What if... I couldn't do it? What if I was so uncoordinated that I throw others off? What if... What if... What if... The beauty of my classes is that if you feel that way, too... I've BEEN THERE and I understand!

What worked for me was when I discovered the Walk at Home DVDs - I could work out in front of my TV where no one could see me (I used to close the drapes to make sure)! In no time I felt more confident as I learned the moves and figured out the coordination. There were times I would walk right up to the TV and say, "Leslie! How are you doing that?" - it's true! LOL! I came to love the program so much that I soon longed to teach others this great mode of exercise... and was certified as a Master Level Walk 15® Instructor. Today, I throw the drapes and the curtains open wide and hope neighbors will ask me what I've been doing in my living room for exercise... 'cause I wanna share this program with them!

From the moment the music starts in my class, I promise you, you'll feel part of the group because we all WALK to the beat! If you want to WALK through the whole class, you CAN! You can't do it wrong! There is no perfection expected... trust me, I'm not perfect either - "Oops, did I just say 'double' and I'm doing a single again?" (note the word 'again...' lol!) We don't focus on getting things exactly right - we focus on executing well, which you learn in time. Working out to music is very helpful because rhythm will help with your timing - it also makes the class seem to go by faster! In addition, I'm trained to help you figure out things such as getting the opposing limbs to work together, and if you do struggle with coordination, I can help you after class if needed - you don't get that kind of feedback and help from a DVD! So grab a pair of clean, dry fitness shoes, a water bottle, wear any clothing that's comfortable and non-restrictive, come on out and try a class!

Nancy Ehle is a Master Level Walk 15® Instructor certified through Walk at Home® as well as a Group Fitness Instructor through the American Council on Exercise (ACE). She also holds several specialties, including Menopause and Exercise, Postural Assessments, and more. Nancy's enthusiasm is contagious! Her encouraging nature is perfect for group exercise, and her love of music is a bonus - music selection is always upbeat and motivating... you may just find yourself singing along!

Self Care with Matthew Miller of NowFeelGood.com

posted Sep 23, 2018, 6:39 PM by Walk Strong Calgary   [ updated Sep 23, 2018, 6:41 PM ]

What an honor and a pleasure to have Matthew Miller, MSW RSW give a presentation to kick off our Fall classes at Woodcreek Community Association! Matthew provides counselling and therapy services to individuals, families and groups on a variety of life issues. For more information on Matthew's practice and to book a free 30-minute consultation, visit: nowfeelgood.com.  His talk was very informative and you can take it in below. Enjoy!

 

Over Stressed about being Overweight?

posted Sep 2, 2018, 1:40 PM by Walk Strong Calgary   [ updated Sep 2, 2018, 1:55 PM ]

Are you stressing about being overweight? Whether it's 10 lbs or 50+, many women feel ashamed of their bodies, and those feelings can hinder you from joining a fitness class.

"What if people come down on me because of my weight?"
"What if I'm the only one who doesn't know the moves?"
"I can't stand the way my clothes look on me - what will others think?"
"What if I can't handle it? I can hardly make it up the stairs."

If these kinds of thoughts and feelings of inadequacy are holding you back from trying group exercise, I'd like to encourage you to give me a call (see 'Contact Us') and let's talk about what a Walk 15® class entails. Sometimes getting to know a bit about your instructor beforehand can help build your confidence. It might surprise you to know, for example, that one of the reasons I never tried group fitness before my mid-forties was that I felt very insecure about how I looked and whether or not I'd be able to do the moves, and I had no idea what to wear to 'fit in...' and coordination is actually something with which many people struggle... myself included!

I love teaching Walk 15® in the community because I find that people are generally more comfortable in a community hall than they are in a health club setting. It's less intimidating, and something about the environment seems to take the pressure off. I always encourage people to do what they can in class, and if you keep the moves small, you might be surprised at how well you do! You never, ever have to follow perfectly, so if you go back to a walk when you need a couple of minutes of recovery, that's exactly the right thing to do!

As far as what to wear, really, as long as you've got the proper footwear (clean/dry walking or running shoes) and are wearing clothing that's comfortable for you and doesn't restrict movement, pretty much anything goes! Tee shirt, tank, sweatshirt, sweatpants, yoga pants, shorts - I've even had someone come in blue jeans, and in a corporate setting, someone came in a skirt once because she left her workout clothes at home. I once led a class in my business clothes - dress pants and blouse - because I forgot my workout gear!

It can also be comforting to know that no one in my classes (myself included) has 'the perfect body.' We come in various body shapes and sizes and at different levels of fitness. Everyone is welcome! As well, one of the great things about these classes is that if you can WALK, you can do it - the music starts and everyone in the room walks in place to the beat of the music until I give further direction - no one stands out and you feel an element of success immediately!

Try a Walk 15® class this week - you'll be glad you did! See Class Times, Locations & Cost for current class locations.

Nancy Ehle is Founder & CEO of Witness 4 Fitness located in Calgary, Alberta. Her industry certifications include Master Walk 15® Instructor (her specialty) through Walk 15®, Group Fitness Instructor through the American Council on Exercise (ACE), Health Coach, Indoor Cycling, and Pilates. Nancy has also taken many continuing education courses throughout her career, which currently spans 6.5 years. An encourager by nature, you'll find her upbeat attitude and energy infectious! Follow Nancy on Facebook: facebook.com/WalkStrongCalgary

When the Going Gets Tough

posted Aug 25, 2018, 1:59 PM by Walk Strong Calgary   [ updated Aug 25, 2018, 2:41 PM ]

As a Fitness Instructor, one of the most important goals I've set personally is to cultivate a safe environment for my participants. Feeling safe is a basic human need, and my desire is to know that people feel accepted unconditionally when they walk in the door, regardless of who they are, what kind of day they've had, or whether or not they're sticking to their goals. There is no judgment or comparison. I've had people tell me that they look forward to my classes because they always know they will be met with a smile... and sometimes that's the only genuine smile they've seen all day. As a health coach as well as an instructor, I'm also always willing to stay and chat after class if there is a need. Listening is a skill that seems to be lacking in today's society, but I understand how important it is for individuals to be able to express themselves at times and feel they're being heard and understood. They may not be looking for a solution to their problem... just someone who will let them talk about it openly - someone with whom they feel safe.

Sometimes things happen in your life, however, wherein the atmosphere of a class environment can't meet a much deeper need, as good as you feel when you attend. Life can be very stressful, and many of us face things such as ongoing anxiety, depression, struggles in a marriage or other relationships, stress on the job, dealing with a parent with Alzheimer's... the list goes on... Now and then it can be beneficial to speak with a trained professional who can provide some objective advice and counsel. This doesn't mean you're a failure by any means... in fact, recognizing that you need some extra help is a very positive thing!

I'm very pleased to recommend the services offered through NowFeelGood.com. Matthew Miller's approach mirrors my desires as stated above in that he offers a safe environment with no judgment. He is very skilled at helping you come to a deeper understanding of yourself and your current situation, whatever that may be. As Matthew states on his site, "it is healing and healthy for you to be validated and understood." His approach blends counseling (what you need today, in the present moment) with therapy (insights into the 'why' behind why you do what you do). Whether you are in the middle of a life crisis, hoping to understand how events from childhood are influencing your choices today, struggling with addictions or another life issue, Now Feel Good counseling may be just what you need. Matthew offers a free initial consultation by phone (up to 30 minutes). Give him a call and feel free to tell him I referred you.

e-mail: Matthew@nowfeelgood.com
phone: (587)220-1384
(please, absolutely no soliciting calls or e-mails)

Walking Speed a Predictor of Health Issues

posted Jul 12, 2018, 8:52 AM by Walk Strong Calgary   [ updated Jul 12, 2018, 9:22 AM ]

One of the unique features of our Walk 15® program is our "Steps to Miles" system, which uses the pace of the music to measure mileage. Even though each person in class remains within about a 30-40 ft2 area, by keeping on the beat, we can approximate the distance we've gone over time. On average, we engineer the music in a class for a 15-minute mile (hence the '15' in the 'Walk 15®' brand), which equates to a 4 mph pace. I often take my music outdoors onto the walking paths, and depending on stride length, 30 minutes of walking to the beat will put me around 2 miles from my doorstep. Walk 15® is a great way to measure walking speed; however, in our activities of daily living (ADL), we seldom walk to music. So how can we measure our walking speed as we go about our day... and does it matter?

According to a growing trend in research, gait speed may actually be a better predictor of certain health issues than traditional measures such as pulse, breathing, and blood pressure. According to Professor Dina Katabi of MIT, "Many avoidable hospitalizations are related to issues like falls, congestive heart disease, or chronic obstructive pulmonary disease which have all been shown to be correlated to gait speed." Measuring changes in a person's walking speed could potentially result in early detection and prevention, especially in the elderly. 

The research is based, however, not on the speed one would walk during fitness activities; rather, the key element is how our gait (or walking) speed changes over time in day-to-day life - walking across the room to grab a snack; walking to answer the doorbell, etc. According to researchers, changes in stride length may also help experts understand conditions such as Parkinson's Disease, one of the characteristics of which is taking smaller steps. Such changes could also be an indicator of an injury (and subsequent increased risk of a fall) and perhaps even serve as an indicator over time that an individual may be ready for assisted living. 

Going Wireless
A recent paper written by scientists at MIT proposes using a wireless device called "WiGait" to measure walking speed in the home. The system analyzes wireless signals that bounce off a person's body and apparently is 95-99% accurate in measuring gait speed, 85-99% accurate in measuring stride length. The device hangs on the wall (approx. size of a small painting) and there are no belt-packs, wrist devices, or other sensory devices to carry on the body, and it can even 'see' through walls.   It also emits 100 times less radiation than a cell phone. If privacy is a concern, rest assured, there are no cameras involved - merely moving dots on a screen. Researchers hope to eventually use the system to monitor people with MS, Parkinson's and even Alzheimer's to assist physicians in tracking the progression of their conditions and adjusting medications as needed. 

Nancy Ehle is Founder & CEO of Witness 4 Fitness in Calgary, Alberta. Nancy is certified as a Walk 15® Instructor, Master Level as well as a Group Fitness Instructor (American Council on Exercise) and has studied many specialties such as Exercise and Menopause, Conducting Postural Assessments, Chronic Musculoskeletal Challenges & Exercise, and more. She is also a Health Coach, artist, author, and amateur photographer. Follow Nancy on Facebook:  www.facebook.com/walkstrongcalgary 

Source:

"Heart & Sole" - the Magazine - Now Available!

posted Jun 24, 2018, 5:24 PM by Walk Strong Calgary

These past few months have been a blur of activity as I've been working hard in the background on a new wellness magazine published through a division of my company - Grace Productions. "Heart & Sole - Staying Fit & Fabulous at 50+" is now available! 

What began as a 16-page handout for the Calgary Woman's Show in April quickly ballooned into 36 pages as both personal and professional contacts stepped forward to contribute some great articles! There are a variety of topics to suit any age, from dealing with stress and mental burnout to the 'Entrepreneur's Corner,' and a great submission from a shy housewife who tells how she became an on-air host on a community radio station. There are several fitness-related pieces, of course, and a special series called "Tales from the Bright Side," wherein two Mom's of children with special needs share candidly about their respective journeys - one has a son with Autism, the other a daughter with Angelman Syndrome. Real people. Real life. 

Order a hard copy or ebook version here: Order Heart & Sole

The POWer of H20 - Cold-Water Immersion

posted Jun 5, 2018, 7:24 PM by Walk Strong Calgary

Have you ever splashed really cold water on your face first thing in the morning? It's something I've been doing for years and while it may seem a shocking way to wake up, it feels fabulous! International speaker and best-selling author Tony Robbins takes it a giant step further... his morning routine includes submerging his entire body in a pool of water that's at a temperature of just under 14°C (about 57°F). The average temperature of a swimming pool is 25-28°C (77-82°F). While it may seem a bizarre way to wake up, there are some surprising benefits to cold-water immersion, particularly when it comes to recovery after exercise. 

According to Tony's website(1), cold water immersion improves lymphatic circulation, boosts the body's natural healing powers (relieving symptoms of many medical conditions), can help treat depression, kicks up the metabolism (which means increased weight loss), and more. Australian Sports Conditioning examined the potential benefits of cold-water immersion as a recovery regime after exercise(2). Recovery is when our body repairs tissue and replenishes muscle glycogen. While the research indicated that immersion did not decrease the inflammatory response of muscle tissue to exercise, subjects did report a decreased perception of muscle soreness. In another study, subjects recovered force and power production more quickly than those who did not use the therapy. Other research showed improved lactic acid recovery when cold-water immersion was used following participation in an intense anaerobic exercise session. Researchers recommend 1-2 minutes of submersion repeated 3-4 times with 30-second breaks at a water temperature of 10-12°C (50-53.7°F). 

As you can imagine, it can be a challenge to condition your body to handle cold-water immersion. It makes me think of swimming in the lake up north when I was a kid. That initial plunge was the hardest... but once you got up the nerve and just went for it, it was invigorating! Before you fill up your bathtub with cold water after your next workout, however, check with your doctor to see if cold-water immersion is for you. 

Nancy Ehle is Founder & CEO of Witness 4 Fitness in Calgary, Alberta Canada. She holds several certifications in the fitness industry, including Group Fitness Instructor, Health Coach and Master Walk 15® Instructor through organizations such as the American Council on Exercise and Walk at Home®.  Walk Strong Calgary is a division of Witness 4 Fitness, focusing on low-impact group exercise programs suitable for all ages and fitness levels. 
Follow Nancy on Facebook:  https://www.facebook.com/WalkStrongCalgary/

(1) https://www.tonyrobbins.com/health-vitality/the-power-of-cold-water/
(2) http://www.australiansportsconditioning.com/articles/?article5/cold-water-immersion

H20 - Cold vs. Room Temp - Which is Better?

posted Jun 5, 2018, 6:02 AM by Walk Strong Calgary   [ updated Jun 6, 2018, 5:09 AM ]

There's nothing like a nice tall glass of cold water on a hot day. It refreshes, energizes and cools. But is cold water better than warm for the body (or vice versa)? As with many fitness & health-related topics, experts are divided on the topic. According to Columbia University's 'Go Ask Alice'(1) column, cold water is absorbed more quickly from within the stomach than warm water. In researching this, it seems many other experts agree, though some argue that the reverse is true. Either way, whether you should opt for warm or cold may in part come down to timing and/or the purpose of your water consumption.

When exercising, for example, although research is limited, according to a study published in the Journal of the International Society of Sports Nutrition(2), participants who consumed cold water during their exercise sessions "were able to delay their increase in core body temperature for at least 30 minutes." This same study showed an increase in performance in participants who drank cold water compared to those who drank it warm, but it depended on the mode of exercise (bench press results indicated a slight decrease in performance). Overall, the study would seem to support the hypothesis that drinking cold water while exercising provides some benefits. Bear in mind, however, that environment can be a factor - other researchers have found little benefit to drinking cold water while exercising in a cold environment, as stated in this same study.

Drinking to hydrate - As stated above, many experts agree that cold water is absorbed more quickly than warm water. It may well come down to preference, though. Some people prefer one over the other, and if you have sensitive teeth, for example, you might naturally go for warm over cold. Either way, drink up because it's all good for hydrating the body!

Weight Loss - Is cold water better if you're trying to lose weight? There's an excellent article(3) on Jillian Michaels' website that addresses this topic. Drinking cold water does result in your body burning extra calories; however, it may not make a significant difference, especially if you're not addressing bad food habits. Check out the article on the link below. It's a great read!

Overall, it's really up to you which you choose, and both are the RIGHT choice. We need the water either way. Chug-a-lug! 

Nancy Ehle is Founder & CEO of Witness 4 Fitness in Calgary, Alberta Canada. She holds several certifications in the fitness industry, including Group Fitness Instructor, Health Coach and Master Walk 15® Instructor through organizations such as the American Council on Exercise and Walk at Home®.  Walk Strong Calgary is a division of Witness 4 Fitness, focusing on low-impact group exercise programs suitable for all ages and fitness levels. 
Follow Nancy on Facebook:  https://www.facebook.com/WalkStrongCalgary/



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