• NW Regional Racewalk Retreat
• 5K, 10K, Half Marathon
• Technique Critique
• Nordic Walk
• BreathFit
• Racewalk Training
• Speed walking
• Sign up for the WOW newsletter!

This is what others say:

Half Marathon Training:

 “ I completed a half-marathon today in the Columbia Gorge.  I put all our tactics to work learned in the Wonders of Walking training.  I came in 24 minutes earlier than my goal.  It was an out and back course.  I was 15 minutes faster on the back portion.  It was a good experience.” Jeanie P.

Portland to Coast Relay Team

 “ We had a wonderful experience and our team, Out to Lunch, came in first in the Mixed Masters division.  Kevin was awesome.  Cathy did fabulously, and I was pretty happy with how I did. I did a better job of training than usual, thanks to you. 

We really benefited from your work with us. “ Jane M.

Portland Marathon and Big Sur Power Walk

“By working with Judy I have been able to improve my form, my pace and my endurance.  I've learned how to set and attain goals and even more important, how to evaluate each performance for what I might do differently for the next event. Judy's unique combination of knowledge and support makes her an ideal trainer. She's the best!!! “ Lynn G.

Nordic Walking

"Thank you so much for the great Nordic class. I drove right home and continued to walk so as not to forget what you taught us." Charlene H.

Wonders of Walking Events

MARK YOU CALENDAR

NW REGIONAL RACEWALK RETREAT

What:	15 hours of Racewalk Training from Coach Phlip Dunn, 2000, 2004, & 2008 50K Olympian
Who:
Where:	David Douglas High School Campus
When:	May 4 - 6, 2012
Phone	503-282-1677 WOW accepts Visa, MasterCard and American Express
REGISTRATION LIMITED
Technique Critique Technique Critique…a step in the right direction! This monthly mini-class offers brief, verbal critique of your racewalk / walk technique with fellow walkers. Racewalkers / walkers of all levels are welcome. Pre-registration encouraged. Where: Meet @ U.S. Grant Track NE 33rd and U.S. Grant Place When: Sunday, February 19 Sunday, March 18 Sunday, April 15 Time:  3:30 pm - 4:30 pm Fee:  Register or Drop in   $12 / per session or $30 / three sessions REGISTER NOW! By Mail Mail in registration form By Phone 503-282-1677 WOW accepts Visa, MasterCard and American Express Call 503-282-1677 or email Judy for more information. Speed Walking
What:	Speed Walking for you
Who:	Have you tired to walk faster? Are you ready to take your walking to the next level with hands on coaching?
Where:	Duniway Track
When:	7 am - 8 am February16, 23, & March 1
Fee:	$ 48
REGISTER NOW!
Online
By Mail	Register NOW
By Phone	503-282-1677 WOW accepts Visa, MasterCard and American Express

For more information email Judy

What you need to know

How you walk does make a difference. What is your posture, how you use your arms; leg turnover; muscular flexibility are a few areas we will cover. 

SPEED WALKING BENEFITS:

• Keep your heart, lungs, and joints young.

• Burn more calories over regular walking. Woohoo helps with weight loss or maintenance

• Increases your lung capacity nearly 10%
• Improves knee and leg strength

• Lowers blood pressure 21/2 times according to a Japanese study
   

What You Will Receive in this Program

• 3 - 60 minutes technique and walk training to faster walking

• Free monthly e-newsletters
• Coupon for one free monthly group technique follow up. Value ($12.00)
• Savings on personalized fitness assessment

Return to EroFit

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5K, 10K, Half Marathon Training

Are you training for Hippie Chick, Rock 'n Roll or Helvatia Half marathons?

WOW's proven training program beginning February 19th.

What:	Group training is more effective than training alone. You’ll improve your technique. Learn how to pace yourself. Discover what to eat and drink on the course. Improve your performance with personalized coaching in a group setting.
Who:	Do you want to be a fitter, faster, more fluid walker? Do you enjoy the camaraderie of training with others? Would you like to improve your Half Maraton time?
Where:	Group trainings will rotate locations Waterfront; Mt Tabor; Track; Course
When:	February 19 - May 13, 2012 2/19 & 26; 3 /4 & 18; 4/1, 15 & 29;5/13 2:00 PM - 3:30 PM
Fee:	$99
REGISTER NOW!
Online
By Mail	Download registration form
By Phone EASY	503-282-1677 WOW accepts Visa, MasterCard and American Express

What you need to know:

Hands-on, personalized attention gives you the opportunity to create the change you want in your walking performance.

You can cross the finish line healthy and vibrant!

What You Will Receive in this Program

• This 14-week training program begins february 19 meeting twice monthly through May 13th.
• We will meet at four different locations; once each month for specificity of training.
• Weekly email tips
• Race strategies
• Nutrition
• You will receive hands-on-coaching from Judy Heller who achieved All American Standards in race walking for the 1-mile, 5K and 10K in 2011 for her age group.

• Included but not limited to: technique, drills,mobility, flexibility, heart rate training, training principles, speed, legal racewalkcompetition) building your skills to compete in the spring & summer events.

Benefits Include:

• Increase your walking speed and distance

• Increase your ability to climb hills

• Maintain form and sprinting ability at the end of a race

• For race walkers, learn to maintain legal racewalk form throughout the event

• Decrease your risk of first time walking injuries

• Decrease your risk of re-injury

Racewalk Training

“Why not go out on a limb,

                                 that is where the fruit is." — Will Rogers

This series is taught by Judy Heller internationally ranked age-graded master walker (2011 10K Bronze and 10K Team Gold Medal)

Register NOW for this hands on coaching to learn or improve your walking gait / racewalk technique.

• Receive hands on coaching.
• As spring arrives your summer goals will be within reach

Sign up today! Registration is limited.

WOW Walk Club member save.

Call 503-282-1677 or email Judy for more information.

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BreathFit in

	Revitalize body, mind and spirit by focusing on walking and breathing
What:	Do you know you breathe 20,000 breaths in a day? The body mind connection enhanced with the combination of breathing and walking.  Although breathing is a completely unconscious process, it can become a conscious, planned practice.
Where:
When:
Fee: By Mail
REGISTER NOW
Online

To register by Visa or Master Card, call 503-282-1677 

The action of conscious breathing, combined with walking is of great physical, mental, emotional and spiritual benefit to you. If you experience these common mood upsets:

• Anxiety 
• Distraction      
• Depression
• Lack of motivation

These can be replaced by these primary benefits of deep breathing:

• Increased Energy

• Awareness
• Mental Quality
• Connectedness (be a part of something greater than ourselves)

For more information or to schedule an appointment please contact

Judy phone 503-282-1677 or email.

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Nordic Walking

Certified Instructor

Learn or practice this technique of “walking with sticks” to keep fit:

Reduce walking stress on joints,

Burn up to 40% more calories;

Reduce walking stress on joints,

Exercise the whole body.

What:	Turn your daily walk into an all body workout. Anyone Can Do It regardless of age, athletic ability, or limitations. Increase heart rate 10 - 12 beats / minute Increase calorie burn 20 - 40% Engage in upper body resistance exercise
Where:	Willamette Park
When:	March 11, 2012 11:00 am - 12:15 pm
Fee: By Mail	$25 Poles available $5
REGISTER NOW
Online
Mail IN	Registration Form

Questions: Ask Judy

What others say

" I never thought poles could make such a difference." Tony V.

"Thank you so much for the great Nordic class. I drove right home

and continued to walk so as not to forget what you taught us." Charlene H.

What you need to know.....

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