STEP INTO WELLNESS with

URBAN POLE WALKING:
A FULL BODY WORKOUT

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Cooped up inside the house? Looking for a change from your repertoire of on-demand or web-streamed fitness and yoga classes?

Walking is the perfect way to get some exercise while enjoying the fresh air and outdoors. Take walking to a whole new level by adding specially designed poles.

Pole walking (also known as urban poling or Nordic walking) is a total body workout for people of all ages, sizes, health conditions, and athletic abilities.

Enjoy this versatile activity: a fun social workout and adventure that can be done everywhere from neighborhood sidewalks and roads to parks and hiking trails. Add variety and intensity to your walks with interval training, stairs and hill climbing, and yoga. Pole walking offers the same year-round fresh-air experience as running – but without jarring and jostling your joints.

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10 BENEFITS & REASONS TO LOVE POLE WALKING 

1. Full body muscular workout: Walking with poles activates 90% of muscles compared to walking without poles which activates 40% of muscles. 

2. Cardiovascular workout: Walking with poles delivers 25% more of a cardiovascular workout compared to walking without poles.

3. Sculpt & tone: Pole walking works those upper body muscles (arms and shoulders) that are underused when walking without poles (hello short sleeves!).

4. Core strengthening: Strengthens and tones the core and whittles the waist. Your abs tighten each time you push off with your poles. That’s the equivalent of 1,000 abdominal contractions every kilometer or 1,800 each mile.

5. Calorie burning: Pole walking burns up to 46% more calories than standard walking.

6. Pain reduction: Reduces stress on the spine, hips, knees and ankles through the support of poles, which improves balance and stability, and reduces neck pain. Walk further, faster and possibly pain-free.

7. Physical and mental health: heart health, weight management, diabetes prevention and management, boosts mood, and reduces depression and anxiety.

8. Posture: Promotes an upright posture by targeting your upper back muscles, which tighten each time you plant your poles and press down on the ergonomic handles. No more slouchy posture!

9. Range of motion: Increases shoulder range of motion and muscular endurance, which is especially important for recovery from injuries and from acute phase breast cancer surgery.

10. Rehabilitation: Walking with poles helps with balance, stability, flexibility, and range of motion, which is ideal for people living with injuries and health conditions.

The evidence is in: there are over 280 published research studies that support the health and rehabilitation benefits of pole walking.


COREGRIP HANDLES

Ergonomic Handles

The CoreGrip ergonomic handles absorb vibrations (in wrist, elbow and shoulder joints) and prevent grip fatigue during long walks. Walkers can loosely and comfortably grip the handle and position the hand and wrist in a natural yet functional position. Pressing onto the ledge side of the handle engages the triceps and core muscles as walkers push off and propel with their poles.

Rubber Handles are Hygienic

Unlike poles with cork handles and cloth straps, the CoreGrip ergonomic handles do not absorb sweat and are easy to wipe down and clean. This mitigates concerns about transferring germs and risk of infection in settings where poles may be shared (workplace, health care, pole walking groups).

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INDIVIDUAL STARTER PACKAGES

 

 

 

 

 

 

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WORKPLACE STARTER PACKAGES

 

 

 

 

 

 

 

 

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Ready to take the next step?

Take care of yourself with a TOTAL WELLNESS WORKOUT.

5-STEP ONLINE WELLNESS SELF-COACHING PROGRAM

When you're busy taking care of work and family responsibilities, taking care of yourself falls to the bottom of your "to do" list. Plus there's so much information and misinformation. It's overwhelming. The hardest part is just getting started. I created a Total Wellness Workout program to make it easy for you practice self-care -- to boost immunity and vitality, make healthy choices and enhance your overall health. 

Walk your way to wellness with this self-guided micro-learning program focused on 5-steps to high-level wellness: SELF-CARE, EAT, SLEEP, MOVE, and BREATHE. All content is evidence-based and delivered in short, digestible bytes: short (5-minute) video lessons, video micro-breaks and step-by-step actionable resources to help you fit wellness into your busy workdays and everyday life - one-step or byte at a time!

I NEED SELF-CARE - TELL ME MORE!

Join me on a virtual tour of Byte-Size Wellness Academy - online wellness self-coaching made quick & easy! This will be your Total Wellness Workout.

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ABOUT DR. KIM

I am a pole walking instructor (accredited by the American College of Sports Medicine) and I’ve been pole walking for nine years. Cross-country skiing and skate skiing were my winter exercise activities when I lived in Toronto. Poles are an extension of my hands.

Thinking about the ADVANCED POLE WALKING MEMBERSHIP? I'm your virtual trainer! I'm a 200-hour Yoga Alliance accredited yoga instructor, BoneFit trained and taught osteoporosis and chronic disease exercise classes. 

Thinking about the TOTAL WELLNESS WORKOUT PACKAGE? I'm your virtual wellness coach! I'm Dr. Kim (short for Kim Bercovitz, Ph.D.), health behavior scientist with a 30-year research career that demystified real-world challenges to healthy active living. I created Byte-Size Wellness Academy (BSWA) to help you embody wellness - without the overwhelm - and become your own wellness coach.

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