Walk 15®
Let's Walk Together with 15-Minute Big Calorie-Burning Miles!
In a Walk 15® class, we take the best features of low-impact, aerobic style group exercise and incorporate them into a format that's easy to follow yet effective in results. Our walking-based moves allow all ages and fitness levels to participate and feel successful - this is a class for all walks of life!
Our 'total body walk' integrates multiple muscle groups throughout the body, providing muscle balance automatically simply through exercise selection. Walking-based moves mean anyone can do it, but make no mistake - you will get a health-club quality workout!
Music is the heartbeat of our classes and is engineered at a pace that keeps you in a fat-burning zone. If you are moving to the beat, you're burning big calories! The beat actually measures distance with Walk at Home's proprietary 'Steps to Miles' system, and our classes are 2-3 miles on average. We include the added benefit of strength/ resistance training through the use of hand weights or firming bands while we walk. These are always optional.
Walk with a Master!
The Master Walk 15® Instructor course is a world-class certification that includes physiology, anatomy & kinesiology, cuing techniques and much more. The Master certification includes both written and movement exams - your instructor is educated and passionate about keeping you motivated and successful!
Nancy Ehle was certified in the program in April, 2012 and has been teaching as a Master Level instructor consistently since then. Her teaching style is based in part on that of some of the best in the industry - Leslie Sansone and her Walk at Home team!
What Do I Need?
A water bottle
A pair of walking/running shoes - any good pair of fitness shoes will suffice - make sure they have good arch support and cushioning throughout the entire foot.
Socks - You should wear socks that fit correctly to prevent bunching, and they should allow for air circulation - it's key in preventing blisters.
Wear light, comfortable clothing that is non-restrictive - light, breathable fabrics are recommended. A wicking polo or T-shirt and yoga/sweat pants or shorts are examples.
A small towel or sweat bands for the wrist are a good idea - you'll definitely work up a sweat!
You will need a Pilates mat for any of the classes that include core work on the floor. These are available at many retailers at a cost of $20-30.
For Strength Training, hand weights are available at many retailers. Try second hand stores to save some money. While walking, we use a maximum of 3 lbs in each hand. For stationary strength sessions, you can go as heavy as you can handle safely while maintaining good alignment and form. Start with a lighter weight (anywhere from 1-3 lbs) and work your way up to heavier weights incrementally. From 3 lbs to 4-5 lbs for example, from 4-5 lbs up to 7-8 lbs, etc.
Resistance Bands are also available at many retailers and come in a variety of colors and thicknesses. Color does not dictate resistance level, as it will vary by brand. You can often find them in sets of 3 (light, medium and heavy resistance). Winners is a great place to buy them in sets.
Are you ready to start?
Reach out to Nancy directly at walkstrongcalgary@gmail.com for information on the monthly virtual program that includes 3 live workouts per week on Zoom as well as unlimited access to pre-recorded videos. Let's WALK together!
