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Simple Changes for Better Health
 I coach my clients to make a few simple changes to start, whether that's around eating habits such as adding more leafy greens, or exercise by walking 30 minutes a day 5-7 days a week. These are attainable goals. From there, you build once you have a solid foundation - establish these small changes into your routine and then add something else to the mix.  Loaded with a variety of vegetables, fruits and berries, I continue to take it daily and it's probably the last thing I would remove from my monthly budget, simply because I KNOW I need more F&V in my diet and I prefer a natural supplement to regular vitamins, which tend to make me nauseous. I dump the capsules into my breakfast shakes for convenience, but they also carry chewables, which are delicious. This is just one simple, healthy change that can make a huge difference in overall wellness. Want more info? Visit: Nancy Ehle Founder & CEO, Witness 4 Fitness |
Fall Vendor Expo - Nov. 10 2018
 Small Businesses Supporting Small Businesses... Join Kathy Switzer, Patricia Klassen, Alix Milton and Nancy Ehle for this fun, informative mini Fall Vendor Expo! Various products available for purchase (great gift ideas!) or just drop in to learn about some of these excellent products and services. The coffee will be on between 10:00 a.m. and 2:00 p.m.!Learn how Walk 15® Fitness Classes can improve your mental, physical, emotional & spiritual health from our very own Master Instructor Nancy Ehle. These low-impact classes provide a safe, fun atmosphere for people of all ages to improve mobility, strength, lose weight, and more. DVDs and fitness-related items will be available for purchase. Visit: http://www.walkstrongcalgary.com/ Steeped Tea is celebrating its 12th Anniversary, and Patricia's Tea Shop will be on hand to help you select from among a wide variety and teach you how to brew the perfect cup of tea! The company has some amazing teaware, too - infusers, teapots (of course), mugs, timers and more!https://www.sipology.com/ Kathy is passionate about her Young Living Essential Oils and with good reason! Come and chat with her about the myriad of uses and health benefits of therapeutic grade oils, and be sure to sample them - they're delightfully aromatic and yes, therapeutic! Essential Rewards program and/or business opportunity available for those interested - a limited variety of oils may be available for purchase on site, but you can also place orders on site for delivery. For more info, visit: https://www.youngliving.com/en_CA  Designed with love, Stella & Dot jewelry was named in honor of the grandmothers of the founders. Each piece is handcrafted with high attention to detail, including custom facets for each stone. Alix will have cash & carry items on site for purchase... if you like bling, you'll love this table! Visit: https://www.stelladot.com/ Intrigued? Please join us on November 10! Evergreen Village Rec Centre, #224, 405 - 64 Avenue NE, Calgary On-street Parking ONLY - along Blackthorn Road or 4th Street NE Contact Nancy: walkstrongcalgary@gmail.com Phone: 403-354-4905 Sorry, there are no more vendor tables available. |
Special Kickoff for Fall Classes at Woodcreek
 Matthew's approach to wellness mirrors many of my own desires as a fitness instructor in that he cultivates a safe environment with no judgment. His presentation on Self Care is sure to benefit us all, especially given the fact that it's quite common for many of us to get into the habit of putting the needs of others before our own, sometimes neglecting our own health in the process. As we approach our later years, it's even more important to be focusing on self care... for our mobility, our longevity, our mental and emotion health. Whether or not you've attended our classes in the past, you're invited to join us! Visit nowfeelgood.com for information on Matthew's background and services offered. Thursday, September 20: 7:00 - 7:30 p.m. - Fitness Class 7:30 8:00 p.m. - Self Care with Matthew Friday, September 21: 10:30 - 11:00 a.m. Fitness Class 11:00 - 11:30 a.m. Self Care with Matthew Location: Woodcreek Community Association 1991 Woodview Drive, SW Bring clean dry fitness shoes, a water bottle, and wear comfortable clothing. Cost: $6 drop in fee applies, with the option of registering for the 12-class series for just $50 (a great value!) wca@woodcreekcommunity.ca 403-238-1611 |
Building Communities - The Northern Hills Mural Project
Walk 15® Master Instructors "Crush It!" at IDEA World in Vegas
Peace. Love. WALK.  Hot and sweaty took on a whole new meaning on July 22 as we walked a 'Marathon of Miles' at the IDEA World Convention in Las Vegas! 109°F outdoors ... thank the Lord for air conditioning! Walk at Home made their presence known in the Expo throughout the weekend with live demos featuring Master Walk 15® Instructors from across the continent... Ohio, Minnesota, Alaska, California, Canada... to name a few regions represented.   Attendees were given a variety of free merchandise, including Walk at Home DVDs and "Walk On!" Tees, as well as an opportunity to register for certification at a discounted rate. Our overall goal was to showcase our Walk 15® program using our on-site team of Instructors, who brought their best all weekend long! With high-energy demos of other class formats on either side of our booth, our WALK 15® brand was up to the challenge, often drawing people in to join us. Congratulations to everyone involved - we 'crushed it!' "There's a brightness in you that comes right out when you're on stage," she said. "I didn't want you to stop. If you had done a marathon, I would have walked every mile with you." Kamilah is a professional dancer and has worked with Prince. She's a wonderful person, and I very much appreciated her candid comments, and she wasn't being flippant or superficial - she was serious, looking me straight in the eye and speaking with authority... and there was more. I feel very honored that she took the time to speak with me. Thanks, Kamilah - I appreciate everything you shared more than you know! In all, it was a fantastic experience. The Walk at Home team never disappoints. My heartfelt thanks to Leslie, Marie, Andy and all of the others who stepped in to make the weekend such a great success! Nancy Ehle is a Certified Walk 15® Instructor, Master Level, as well as a Group Fitness Instructor via the American Council On Exercise. She's also a Health Coach and has several other specialties. As Founder & CEO of Witness 4 Fitness in Calgary, Alberta Canada, Nancy believes that exercise is for everyone. Her specialty is the Walk 15® group fitness classes, where her passion shines through, motivating and inspiring participants to go the extra mile... literally. Follow Nancy on Facebook: facebook.com/WalkStrongCalgary. |
Practice Your 'Power Pose'
 Psychologists have actually proven in studies that by adopting a 'power pose' for two minutes, you can change your mindset when feeling powerless, that you don't fit in, don't belong, are stressed or nervous about an upcoming situation (like a job interview), etc. It can change the levels of cortisol and testosterone in your body, helping you feel more confident, poised, and in control. We know the mind can effect the body... the body can also affect the mind. Practice Your Power Pose Practice your power pose every day - for just two minutes. There are several that will suffice - standing with your hands on your hips; arms over your head in a v-shape (like sprinters do when they cross the finish line in first place); sitting with your feet up, hands interlocked behind your head with elbows to the side; leaning forward with your hands on a table... a pose that makes you seem 'bigger.' It's a pose that takes up lots of space. Hold the pose for 2 full minutes. Do it wherever you're comfortable - in the bedroom, bathroom, kitchen, washroom cubicle... it doesn't matter. Try it in particular if you're unsure of yourself or nervous about going into a particular situation. Test it out over a period of time ... and see if you notice anything change about how you perceive yourself... Want more info? Check out this TEDTalk with Social Psychologist Amy Cuddy: Special thanks to Helen Vanderburg of Heavens Elevated Fitness, Calgary, Alberta for presenting the video at a recent staff event. |
Embracing your Body, Whatever Your Shape or Size
One of the things that really spoke to me when I first started walking with the Walk at Home DVDs was the cast.   Unfortunately, there are still those who will mock and criticize with cruel words. Words that truly are a reflection of their own issues. I came across an article with a perspective from the other side of the coin - from a model who responded this week with kindness to her critics after a shoot was done on Facebook live. It's a great article, wherein she encourages people to embrace themselves and honor their bodies with daily acts of self-care. Here's just one tidbit of what she had to say: "When I watch the video, all I see is a woman glowing from the inside out, smiling so bright and having fun. That’s what beauty is to me. Self-confidence and owning who you are and where you are (weight fluctuations and all), is drop-dead gorgeous to me." Read the full article here: Nancy Ehle is a Master Walk 15® Instructor, ACE Group Fitness Instructor and a Health Coach. As Founder & CEO of Witness 4 Fitness in Calgary, she provides low-impact group fitness classes for all ages, sizes and fitness levels. Follow Nancy on Facebook: Walk Strong Calgary. She's also an author, artist and photographer, and some of her work is now featured on an exciting new line of designer clothing! Visit VIDA Voices Collection - Nancy Ehle |
Joint Pain - Hyaluronic Acid May Provide Relief
 There are treatment options, some of which improve function in addition to treating pain. One of these options involves injecting hyaluronic acid (HA) into the affected joint, a treatment that's been available since the 90's. According to Dr. Theodosakis, HA is essential for healthy cartilage and is "the principal functional component of synovial fluid" - the 'juice in our joints.' With osteoarthritis, HA levels in the joints drop, sometimes up to 75% or more depending on severity, which changes the consistency of synovial fluid, which should be thick and glutinous. As a result, there's less shock absorption and lubrication. With these injections (viscosupplementation), lubrication is restored and the joint is stimulated to produce more HA. According to the Banff Sport Medicine Clinic, 75% of patients treated see an improvement in symptoms. Aside from some risk factors listed in a handout provided by the Banff Sport Medicine Clinic, there's  Hyaluronic acid is also available as an oral supplement, and according Dr. Theodosakis, these can be quite effective, provided they're of high quality sources. He recommends a concentrated extraction from avian cartilage over either animal extractions (mixed with large amounts of inactive collagen) or supplements derived from fermentation of bacteria, which doesn't have some of the natural active components found in avian cartilage. Talk with your doctor about which option is best for you, and if you opt for oral supplementation, speak with your local health food store about how the products they carry are derived - if they don't know, ask them to find out. Prices likely vary, but I've seen a couple of sources who carry 60-capsule bottles for just under $40 Cdn. Nancy Ehle is a Certified Walk Leader and ACE Group Fitness Instructor. She holds several other industry certifications and specialties including Sports Nutrition, Health Coach, and Pilates Instructor. Her passion for helping people achieve their wellness goals is infectious! Follow her on Facebook and Twitter: facebook.com/WalkStrongCalgary twitter.com/NEhle99 The above article is for information only and is not meant to serve as medical advice. Consult your doctor before beginning any exercise programs or supplementation regimes. |
Celebrating Heart Month with Awareness
 According to the Canadian Heart & Stroke Foundation, "heart failure affects 600,000 Canadians, and another 50,000 will be diagnosed this year" (2016). The unfortunate truth is that heart disease is a silent epidemic and according to the Foundation, it's growing. When a person experiences heart failure, the impact is widespread, and let's face it, it's a life-changing event, particularly in cases wherein there was no prior diagnosis. Family members are in shock and overwhelmed and the patient faces a potentially long recovery period. Even though medical science has certainly progressed when it comes to treatment, heart failure is still misunderstood.  Walking is one of the BEST ways to strengthen your heart and make it more efficient. It's easy, requires no special  equipment aside from a good pair of sneakers, and it's a very natural function of the body. Start with a gentle walk around the block or in the park and gradually increase distance and speed. Pick a route that includes hills for some additional intensity. Boost your walk when you're ready with short intervals of gentle jogging, provided you don't have knee or hip issues. A great way to take your walk up to the next level is to join us for Walk Live classes. Compared to a normal walk, these group fitness workouts use every major muscle group. We incorporate a variety of moves with the upper and lower body across all planes of motion, improving joint mobility, muscle strength and tone (hand weights or resistance bands are added), and best of all, strengthen our most important muscle - the heart. The important thing is to START WALKING, and any time is the right time to start! Visit WalkStrongCalgary.com for more information. Nancy Ehle is a Certified WALK Leader, Group Fitness Instructor and Health Coach. She holds several industry specialties including Fitness & Menopause, Diabetes & Exercise, Sports Nutrition and more. Nancy's passion for health & wellness is infectious and evident the moment she steps in front of a class. Follow her on Facebook! Heart & Stroke Foundation's 2016 report on the health of Canadians: |
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