every WOMAN smiles up at Whistler!
Thu, May 13th, 2010 11:55:25 pm
Hi ladies... words cannot describe the beautiful fresh mountain air in Whistler! I can't wait to take those of you that registered for my workshops out on the trails for a RunWalk... Truly I know that running and walking provide a baseline of fitness for ANY activity, and all you need is a decent pair of shoes to begin... I've helped thousands of people prepare for the 10K distance in my role as SportMedBC's RunWalk Coach. It's my passion to help people off couches and out into the sunshine! Please know I'd love to provide you with a program for running or walking that I know will work for you, and through my advice and resources I know I can help you with the motivation to stick with it... Honestly, barring unusual situations, anyone can walk or learn to run... you just have to slow down, breathe that fresh air, and do LESS than you think you do! Email me anytime if you'd like help. And those of you that would like to run faster? No problem - I can help you. lynn@everywoman.ca
Smiles, Lynn
PS. Oh, and if you've never experienced one of our every WOMAN Events, DO try to join us sometime soon - you'll have a whole lotta fun and be super inspired in all aspects of your life - guaranteed!
My Olympic Story
Tue, Feb 2nd, 2010 6:20:28 pm
I have the honour of carrying the Olympic Torch in Sechelt on Feb. 4th - and I can’t wait! It will be so emotional for me, with my family and many friends there with me. I will savour every step of that 300 metres, grateful for all the love and support throughout my life. Please remember when you watch those young athletes compete in the 2010 Winter Games it’s nice to win, but it’s not about the medals: They’ll push themselves to the limits of their ability, representing the spirit that unites us all to strive to do the best we can in this life, in whatever capacity we are able, to make the world a better place.
My Olympic Story (written for the Peace Arch News, White Rock, BC.)
Sometimes when I’m doing something really ordinary, the dishes or racing to get my kids to school, or sitting in rush hour on my way home from work, I think to myself: “Wow – Did I really stand on an Olympic Podium…?”
If I allow myself to close my eyes and let my mind take me back to L.A. in 1984, I swear I can be there in a second, feeling all the mixed emotions of excitement and trepidation that every young athlete feels when they step on the world stage at an Olympic Games…
Let me put it in perspective: isn’t it amazing when a child wins a speech contest in the classroom and advances to the District Championships? Or when a soccer player who makes the Metro Team then gets picked to represent his District at the Provincial Championships, facing the best in the Province? What about the young skier who actually wins the BC Championships and then miraculously becomes a National Champion… the best in the country? To then be vaulted onto the Olympic platform is an achievement that very few can claim as their own, let alone making it to an Olympic Final or actually winning a medal.
You can bet no one looked at little ol’ 5 foot-nothing ME growing up in Regina Sask., and said “ THAT girl is going to go to the Olympics one day…”
But somehow it happened. Sport psychologists have a hayday studying the best athletes in the world to figure out “life ingredients” for the recipe to become amongst the best in the world. I now have 4 gold medals in my 4 children, and wonder myself what it takes and what it means, and I realize it truly is the result of a special set of circumstances, with “love and support” at the top of the list.
Flashback! 3000 meter track final in LA ’84: You’re dating yourself if you remember…All eyes were on the American sweetheart, Mary Decker-Slaney, and a little barefoot girl from South Africa, Zola Budd. It was unbelievable walking into that stadium packed with 80,000 screaming fans cheering for their Gold Medal Favourite. I was so excited and terrified all at once. What I do remember was the incredible hush of the crowd right before the start: The stadium went dead quiet, and suddenly I heard from the stands my mother shouting “ GO LYNNIE!!!” And I looked up and there was my family, shaking this big Canadian flag right there and I could SEE them! I became so emotional and had to bend over and do my best to refocus. I remember thinking: “The sun will come up tomorrow and all my friends and family will still love me, no matter how this race turns out!” Your mind can play tricks on you for sure and I truly had to dig deep to remember I was ready for this race.
The pace was super fast as Mary and Zola predictably went to the front of a very tight pack of runners, while I was happy to tuck myself in the middle, comfortably able to stay close and let the race unfold. Right before my eyes only a couple laps into it, the 2 frontrunners locked ankles, both stumbled, and Mary fell down really hard, hurting her hip on the inner railing. We all stumbled. I thought Mary would get up and rejoin the pack, and after another lap I couldn’t believe she was still down on the track, no longer in the race. The crowd was now booing and I remember how awful that sounded – like there had been foul play for their athlete. I lost my focus and had to talk my way back - I looked up and counted “ 1-2-3-4-5” and knew I was in 6th place with 2 laps to go… “One step at a time Lynn! You can do this - Pass one, then another. Pump your arms. Lift those knees – WORK! Don’t give in – this is everything you’ve worked for!” Words I use to coach my athletes, young and old, every day.
DING DING went the bell for the last lap and I was in 4th place. With 250 metres to go I passed a very tired Zola Budd, and then I remember running for my life down the backstretch, sprinting home for that Bronze Medal and it was fantastic - Honestly I could hardly believe it.
I’m humbled by the talents of people I know, and feel somewhat uncomfortable with the attention that comes with being an Olympian. I’m happy to share my story if somehow it inspires others to discover their own inner passions: something they love to do, with joy and excitement. Some 25 years later I don’t race around a track anymore, but I’ve never enjoyed a jog in the forest or along the beach more than I do now. Being active brings a sense of balance into my life and I’m better able to tackle the demands of a busy life.
It’s now become my passion to try to help others discover their own passions by being active. The Olympic Spirit is a wonderful thing.
Lynn Kanuka lives with her 4 children here in White Rock/South Surrey. She is the co-Founder of every WOMAN Events and will host every WOMAN – White Rock: A Day of Activity on March 7th – Inspiring through physical activity. www.everywoman.ca
She works as SportMedBC’s RunWalk Coach coordinating RunWalk programming throughout BC. Visit www.sportmedbc.com for RunWalk programs including InTraining for the Vancouver Sun Run.
Blog 3: It's a New Year to be active!
Sat, Jan 16th, 2010 6:14:10 pm
New Years Resolutions - Did you make one? Ugh they can be tough to live up to.
“A thousand miles begins with a single step…” In other words - keep it simple, and that holds true for life in general as well as deciding to be committed to being active.
Personal commentary: Today was a DISMAL day for a RunWalk. I admit it. Pouring pelting rain (sideways) , big wind and cold cold temperatures. I’m born and raised in Saskatchewan winters and sometimes I recall the frosty white whiskers fondly compared to that wet damp cold here in the BC Lower Mainland around BC. I looked out the window this morning and thought “Yuck - maybe I’ll do it tomorrow instead.”
But that’s what I said yesterday AND the day before.
No more. Smarten up Lynnie and get out there.
(YES this is from Me the Longtime Runner. Olympic Runner super excited to have the honour of carrying the Olympic Torch in only a few weeks from now, on Feb. 4th in Sechelt! I’m so excited about it and all my family will be there…that for me is what it’s all about.)
If I don't get out there, who will? Better get out there and run…
The point is you can cut yourself some slack, but after a few days or longer, it’s time to recommit again and YOU CAN DO IT. Decide right now you will pick up that Local Community Centre Leisure guide and sign up for that class you’ve been thinking about!
Flashback to Jan. 1st: News Years Day Resolution Run 9am. (Seriously. Tradition here in White Rock where I live but I don’t do it every year.) This year I jumped in because both my boys wanted to do it (not the girls!) and I wanted to line up on the starting line with them. It was GREAT. But I thought it was a 5K and then partway through discovered it was 5 MILES (8K). Classic mistake on my pace... yikes! I thought of all the people I coach: “too much too fast too soon” is what I see everywhere and I’m supposed to know better! It’s important for you to know that to preach is much easier than the practice. I slowed right down and it turns out one of my sons had exactly the same experience… (he still finished way ahead of me - and so he should!)
So wha's my point? Keep it slow. When in doubt, just slow down. We all do too much too fast too soon. If it’s a RunWalk program you are interested in, then all you need is a decent pair of shoes and a program. If you didn’t start with your runwalk program in my last Blog 2, then go back to Blog 2 and choose one of my suggested programs: one for walking and one for learning to run, because you’ve got to start at the beginning. With both programs you'll be able to complete a 5K at the end of 8 weeks, comfortably and safely, either walking or running, depending on which you choose.
It’s a NEW YEAR! January is for beginnings!
If you managed to make that start and are sticking with those first 4 weeks from Blog 2, then you’re ready for another 4 weeks.
THEN you can go to www.sportmedbc.com and sign up for the 13 week Sun Run Online InTraining Program beginning the week of Feb. 6th. I’ll prepare you to walk or run a 10K – the Sun Run if you’d like – on Mother’s Day May 9th, with my weekly coaching tips and resources, plus 13 weeks of weekly webinars to support your program.
YOU CAN DO THIS: Here we go:
Walk 5K Program: Weeks 5-8 with Weekly Coaching Advice
Remember to spread your sessions out during the week, and that a "brisk walk means just slightly faster than a talking pace.
Week 5
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Session 1
41 min.
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Warm-up: Walk slow & easy for 10 min.
5 min. brisk walk followed by 2 min. slow & easy recovery walk; Repeat this combination 3 times.
Cool-down: Walk slow & easy for 10 min.
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Session 2
35 min.
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Warm-up: Walk slow & easy for 5 min.
Walk for 25 minutes
Cool-down: Walk slow & easy for 5 min.
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Session 3
40 min.
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Warm-up: Walk slow & easy for 5 min.
Walk for 30 minutes
Cool-down: Walk slow & easy for 5 min.
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Coaching Advice: To this point you have been finding your own natural rhythm and technique as you work through your easy talking pace efforts and brisk efforts. Focus on keeping your body upright and relaxed, maintaining an efficient long stride length, with a strong heel-toe action. Remember that your arm action controls the pace.
*If you’d rather not do the intervals, that’s ok - Just make sure you complete the TOTAL time of the workout, so that you will progress comfortably towards that 5K distance.
Week 6
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Session 1
44 min.
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Warm-up: Walk slow & easy for 10 min.
3 min. brisk walk followed by 2 min. slow & easy recovery walk; 2 min. brisk walk followed by 2 min. slow & easy recovery walk; 1 min. brisk walk followed by 2 min. slow & easy recovery walk. Repeat this combination 2 times.
Cool-down: Walk slow & easy for 10 min.
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Session 2
35 min.
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Warm-up: Walk slow & easy for 5 min.
Walk for 25 minutes
Cool-down: Walk slow & easy for 5 min.
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Session 3
50 min.
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Warm-up: Walk slow & easy for 5 min.
Walk for 40 minutes
Cool-down: Walk slow & easy for 5 min.
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Coaching Advice: At this stage you may find you feel heaviness in your legs as both the volume and intensity in the program have been slowly increasing. This is normal! If you talk about it within your group you’ll find you are not alone. Although you may feel a little tired, persevere through this and you’ll feel better soon. Your body is constantly adjusting to its new workloads and a training effect is taking place. Remember to stay relaxed and maintain your personal talking pace by focusing on your arm action.
*If you’d rather not do the intervals, that’s ok - Just make sure you complete the TOTAL time of the workout, so that you will progress comfortably towards that 5K distance.
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Week 7
Almost
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Session 1
40 minutes
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Warm-up: Walk slow & easy for 5 min.
Walk for 30 minutes
Cool-down: Walk slow & easy for 5 min.
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There!
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Session 2
50 min.
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Warm-up: Walk slow & easy for 5 min.
Walk for 40 minutes
Cool-down: Walk slow & easy for 5 min.
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Session 3
60 min.
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Warm-up: Walk slow & easy for 5 min.
Walk for 50 minutes
Cool-down: Walk slow & easy for 5 min.
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Coaching Advice: Congratulations! You have come a long way and learned so much about what your body can handle. If you’re still feeling a sluggishness in your body, don’t worry it’ll soon subside. This is the week to begin to imagine yourself doing that 5K next week! Your pace should feel comfortable, and after each workout you should feel as though you could just keep on going (but don’t!). Relish in the fact that you KNOW you can go further. Carry that confidence forward to put the icing on the cake for that Celebration Event Next Week!
*If you’d rather not do the intervals, that’s ok - Just make sure you complete the TOTAL time of the workout, so that you will progress comfortably towards that 5K distance.
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Week 8
Easy
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Session 1
40 min.
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Easy Session
Warm-up: Walk slow & easy for 5 min.
Walk for 30 minutes
Cool-down: Walk slow & easy for 5 min.
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Rest
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Session 2
30 min.
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Warm-up: Walk slow & easy for 5 min.
Walk for 20 minutes
Cool-down: Walk slow & easy for 5 min.
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Event Day!
Have Fun-
You’re ready!
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Session 3
5K (approx. 60 min.)
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Warm-up: Walk slow & easy for 5 min.
5K Event!
Cool-down: Walk slow & easy for 5 min.
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Coaching Advice: You have come so far since Week # 1! Your walks this week will feel easy and fun, the hard work is done! Stay with your easy talking pace and enjoy every moment of your Newfound Fitness. Take good care of yourself with lots of rest so that you feel at your best on Event Day.
LearnToRun 5K Program: Weeks 5-8
Remember your "run portions" need to feel more like a "shuffle". Quick arm action, little steps with very little knee lift, and your weight is shifted to the mid-foot, almost flat footed. And keep your pace nice and slow because there is less impact that way and you are less likely to develop any aches or pains. We want you to LOVE it! You should feel as though you can walk as fast as you are shuffling...(running). The speed will come later if you'd like...
Week 5
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Session 1
46 min.
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Warm-up: Walk slow & easy 5 minutes
Run 3 minutes. Walk 1 minute. Do this 9 times.
Cool-down: Walk slow & easy 5 minutes
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Session 2
34 min.
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Warm-up: Walk slow & easy 5 minutes
Run 2 minutes. Walk 1 minute. Do this 8 times.
Cool-down: Walk slow & easy 5 minutes
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Session 3
42 min.
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Warm-up: Walk slow & easy 5 minutes
Run 3 minutes. Walk 1 minute. Do this 8 times.
Cool-down: Walk slow & easy 5 minutes
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Nice little steps accompanied by a short arm swing, and still very little knee lift. By now you may have realized it would be useful to have a sports watch, so that you can easily set the countdown timer such that it beeps every minute.
Week 6
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Session 1
52 min.
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Warm-up: Walk slow & easy 5 minutes
Run 5 minutes. Walk 1 minute. Do this 7 times.
Cool-down: Walk slow & easy 5 minutes
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Session 2
38 min.
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Warm-up: Walk slow & easy 5 minutes
Run 3 minutes. Walk 1 minute. Do this 7 times.
Cool-down: Walk slow & easy 5 minutes
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Session 3
50 min.
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Warm-up: Walk slow & easy 5 minutes
Run 3 minutes. Walk 1 minute. Do this 10 times.
Cool-down: Walk slow & easy 5 minutes
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Coaching Advice: At this stage you may find that you feel a heaviness in your legs as the timed running intervals have been slowly increasing. This is normal! If you talk about it within your group you’ll find you are not alone. Although you may feel a little tired, persevere through this and you’ll feel better soon. Your body is constantly adjusting to its new workloads and a training effect is taking place. Remember to stay relaxed and maintain your personal talking pace by focusing on your arm action.
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Week 7
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Session 1
54 min. or 5K distance
YAY! You can do this!
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Warm-up: Walk slow & easy 5 minutes
Run 10 minutes. Walk 1 minute.
Do this 4 times or repeat pattern over the 5K distance.
Cool-down: Walk slow & easy 5 minutes
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Session 2
40 min.
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Warm-up: Walk slow & easy 5 minutes
Run 4 minutes. Walk 1 minute. Do this 6 times.
Cool-down: Walk slow & easy 5 minutes
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Session 3
52 min.
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Warm-up: Walk slow & easy 5 minutes
Run 5 minutes. Walk 1 minute. Do this 7 times.
Cool-down: Walk slow & easy 5 minutes
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Coaching Advice: Congratulations! You are ready for a nice easy recovery week now and may decide you "like this running thing" and want more...
Week 8
*EASY RECOVERY WEEK
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Session 1
54 min.
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Warm-up: Walk slow & easy 5 minutes
Run 10 minutes. Walk 1 minute. Do this 4 times.
Cool-down: Walk slow & easy 5 minutes
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Session 2
38 min.
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Warm-up: Walk slow & easy 5 minutes
Run 3 minutes. Walk 1 minute. Do this 7 times.
Cool-down: Walk slow & easy 5 minutes
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Session 3
46 min.
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Warm-up: Walk slow & easy 5 minutes
Run 5 minutes. Walk 1 minute. Do this 6 times.
Cool-down: Walk slow & easy 5 minutes
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Talk to you next month -Let the Games begin!
Smiles, Lynn Kanuka Olympic Medalist, SportMedBC's RunWalk Coach, Co-Founder every WOMAN Events
Holiday Blog No. 2 - RunWalk: You Can Do It!
Fri, Dec 18th, 2009 10:27:56 am
Yesterday was a crazy day for me! I had my “ToDo” list, (UGH) which included a bit of Christmas Shopping if I could efficiently manage my work day… (UGH) The kids were late for school as we tried to organize those last minute Teacher’s Gifts. My computer crashed so I lost the document I was working on. And then homemade eggnog for my co-workers spilled all over the back seat of my van…HELP! No time for any shopping. (UGH) I know some rendition of this is familiar to you … always trying to hurry and fit too much into the day, especially during this time of year.
Thank GAWD I’d arranged to meet my good friend for a RunWalk ‘n Talk after work…I almost called her to get out of that “commitment” to myself in my daytimer but I knew it would absolutely make me sane again. We shuffled along together down by False Creek and all the bright Christmas lights of the city. It was raining, and we talked and laughed and the spirit of the season was back in my heart.
In my job at SportMedBC I am a RunWalk Coach… it’s what I love to do, and it’s my experience that unless people have a program to follow, they are less likely to do any walking or running or exercise PERIOD. In this busy time of year, it’s argueably the simplest thing to fit into your day: just make sure you have a decent pair of shoes.
So I’m going to provide you with the first 4 weeks of 2 tried-and-true successful programs I’ve evolved over the years:
1. The first 4 weeks of SportMedBC’s Walk5K Program
2. The first 4 weeks of SportMedBC’s LearnToRun 10K Program
And here is some simple advice that applies to whether you choose to Walk or LearnToRun:
Be Patient!
Deciding to follow a program that progresses slowly and carefully will ensure your success. It’s my experience most people expect too much of themselves, and tend to do too much too fast too soon when they start any exercise program. My advice to you in this first week is to “Be Patient”: Make sure you stick to the program – no more and no less. In most cases you’ll feel like you’d like to do more, and that’s good.
Be Comfortable!
Make sure you are always at a comfortable talking pace: That means you should be able to carry on a conversation, stringing at least a few sentences together easily without becoming short of breath. If talking is not easy for you, then Slow Down!
Start and Finish Slowly!
Make sure you warm up slowly at first, gently moving the arms and legs to get your circulation going. Then enjoy your runwalk, cooling down in the last few minutes by slowing your pace and doing a few nice easy stretches.
Find a friend!
Sometimes it’s nice to have time on your own, but I encourage you to seek out some support and camaraderie, human or canine.
Remember! You are taking steps to a more active lifestyle, and this is not meant to be over at the end of 4 weeks! Enjoy yourself, choose nice routes, and encourage your friends and family to walk right along with you!
Scroll down, have a look and make a start for yourself. You can do it!
And please let me know how you do with your runwalk program - I’d like to be able to help you.
Wishing you peace and love at Christmastime and always.
Sincerely, Lynn
Walk 5K Program
*Spread your 3 sessions out through the week
*Interval training is fun, adds variety, helps prevent overuse injuries, and will help you to become fitter faster. If you’d rather not do the intervals, that’s ok - Just make sure you complete the TOTAL time of the workout, so that you will progress comfortably.
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Week 1
Make a Start
It’s Christmas!
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Session 1
32 min.
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Warm-up: Walk slow & easy for 10 min.
3 min. brisk walk followed by 2 min. slow & easy recovery walk; 2 min. brisk walk - 2 min. recovery walk;
1 min. brisk walk - 2 min. recovery walk.
Repeat this combination once only.
Cool-down: Walk slow & easy for 10 min.
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Session 2
30 min.
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Warm-up: Walk slow & easy for 5 min.
Walk for 20 minutes
Cool-down: Walk slow & easy for 5 min.
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Session 3
35 min.
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Warm-up: Walk slow & easy for 5 min.
Walk for 25 minutes
Cool-down: Walk slow & easy for 5 min.
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Week 2
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Session 1
36 min.
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Warm-up: Walk slow & easy for 10 min.
2 min. brisk walk followed by 2 min. slow & easy recovery walk; Repeat this combination 4 times.
Cool-down: Walk slow & easy for 10 min.
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Building
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Session 2
30 min.
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Warm-up: Walk slow & easy for 5 min.
Walk for 20 minutes
Cool-down: Walk slow & easy for 5 min.
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Session 3
40 min.
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Warm-up: Walk slow & easy for 5 min.
Walk for 30 minutes
Cool-down: Walk slow & easy for 5 min.
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Week 3
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Session 1
35 min.
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Warm-up: Walk slow & easy for 10 min.
1 min. brisk walk followed by 2 min. slow & easy recovery walk; Repeat this combination 5 times.
Cool-down: Walk slow & easy for 10 min.
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Still Building
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Session 2
30 min.
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Warm-up: Walk slow & easy for 5 min.
Walk for 20 minutes
Cool-down: Walk slow & easy for 5 min.
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Session 3
40 min.
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Warm-up: Walk slow & easy for 5 min.
Walk for 30 minutes
Cool-down: Walk slow & easy for 5 min.
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Week 4
Easy
Recovery
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Session 1
40 min.
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Easy Week.
Warm-up: Walk slow & easy for 10 min.
Easy 20 min. walk
Cool-down: Walk slow & easy for 10 min.
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Session 2
30 min.
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Warm-up: Walk slow & easy for 5 min.
Walk for 20 minutes
Cool-down: Walk slow & easy for 5 min.
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Session 3
40 min.
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Warm-up: Walk slow & easy for 5 min.
Walk for 30 minutes
Cool-down: Walk slow & easy for 5 min.
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LearnToRun 5K Program
*The most important thing to remember is that speed at this stage is irrelevant. Your “run” portion should be a very slow jog, always at a comfortable talking pace, i.e. you should feel as though you could briskly walk as fast as you are running, and be able to carry on a conversation, 2 or 3 sentences at a time, without losing your breath. If you find the pace is too slow, be patient and resist the temptation to skip ahead. You won’t increase your fitness … just your risk of injury.
*Spread your 3 sessions out during the week.
Week 1
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Session 1
34 min.
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Warm-up: Walk slow & easy 5 minutes
Run 1 minute. Walk 2 minutes. Do this 8 times.
Cool-down: Walk slow & easy 5 minutes
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Make a Start
It’s Christmas!
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Session 2
28 min.
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Warm-up: Walk slow & easy 5 minutes
Run 1 minute. Walk 2 minutes. Do this 6 times.
Cool-down: Walk slow & easy 5 minutes
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Session 3
31 min.
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Warm-up: Walk slow & easy 5 minutes
Run 1 minute. Walk 2 minutes. Do this 7 times.
Cool-down: Walk slow & easy 5 minutes
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Week 2
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Session 1
38 min.
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Warm-up: Walk slow & easy 5 minutes
Run 2 minutes. Walk 2 minutes. Do this 7 times.
Cool-down: Walk slow & easy 5 minutes
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Building
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Session 2
31 min.
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Warm-up: Walk slow & easy 5 minutes
Run 1 minute. Walk 2 minutes. Do this 7 times.
Cool-down: Walk slow & easy 5 minutes
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Session 3
34 min.
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Warm-up: Walk slow & easy 5 minutes
Run 2 minute. Walk 2 minutes. Do this 6 times.
Cool-down: Walk slow & easy 5 minutes
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Week 3
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Session 1
45 min.
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Warm-up: Walk slow & easy 5 minutes
Run 3 minutes. Walk 2 minutes. Do this 7 times.
Cool-down: Walk slow & easy 5 minutes
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Still Building
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Session 2
34 min.
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Warm-up: Walk slow & easy 5 minutes
Run 2 minutes. Walk 2 minutes. Do this 6 times.
Cool-down: Walk slow & easy 5 minutes
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Keep it SLOW
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Session 3
40 min.
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Warm-up: Walk slow & easy 5 minutes
Run 3 minutes. Walk 2 minutes. Do this 6 times.
Cool-down: Walk slow & easy 5 minutes
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Week 4
EASY RECOVERY WEEK
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Session 1
40 min.
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Warm-up: Walk slow & easy 5 minutes
Run 3 minutes. Walk 2 minutes. Do this 6 times.
Cool-down: Walk slow & easy 5 minutes
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Stay tuned next week for more programming for you
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Session 2
30 min.
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Warm-up: Walk slow & easy 5 minutes
Run 2 minutes. Walk 2 minutes. Do this 5 times.
Cool-down: Walk slow & easy 5 minutes
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Session 3
40 min.
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Warm-up: Walk slow & easy 5 minutes
Run 2 minutes. Walk 3 minutes. Do this 6 times.
Cool-down: Walk slow & easy 5 minutes
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Again, let me know how you do with your runwalk program - I’d like to be able to help you. Wishing you peace and love at Christmastime and always.
Sincerely,
Lynn
Blog No. 1: every WOMAN - Be Active!
Thu, Nov 19th, 2009 11:28:12 am
Did I REALLY stand on an Olympic Podium? Wow. Sometimes when I’m doing something like folding the laundry or doing the dishes, I close my eyes and in a millisecond I’m THERE in L.A., 1984 like it was yesterday! Running down the back stretch on the track, knowing that if I can hold my rhythm I’ll win a Bronze Medal…for myself and for all my family and friends, and for Canada. With the upcoming 2010 Games I’ve probably thought more about it lately than usual, and I will be thrilled and honoured to carry the Olympic Torch during the fantastic ceremonial relay when it reaches Sechelt on Feb. 4th.
Over 25 years later, after marriage, 4 kids, work, divorce, and all the life experiences inbetween, I can honestly say I have never enjoyed my own “running” more. This morning it was pouring rain, and after I dropped my kids at school I threw on my running shoes and headed out into the forest for a nice easy jog along the trails… fresh air, and nobody but me and those folks out there with their dogs! These days my running (and walking) brings peace and balance into my busy life, and it has truly become my passion to help people to discover how inspiring it is to be active.
I believe that walking and running provide a simple base level of fitness that can become springboards to trying all sorts of activities. As co-founder of every WOMAN Events and SportMedBC’s RunWalk Coach, lucky for me it is my “job” to help people become active…(somebody has to do it!) I look forward to sharing my experiences with you, and offering program ideas, coaching advice and tips to help YOU discover how easy it can be to step out the door into the fresh air for a walk or run…
Hey - why not try it today? Rain or shine, make yourself take a break from your life and go outside for a walk or run: If you are already an avid walker or runner, have a great one! If it’s something new for you, then keep it simple and start with a 10 minute walk after lunch or dinner. I promise you will enjoy it and have a great day because of it!
Smiles and stay tuned - I look forward to your comments and will enjoy helping you to be active!
Lynn
Lynn Kanuka - "Inspiring through physical activity"
Co-Founder every WOMAN Events www.everywoman.ca
SportMedBC’s RunWalk Coach www.sportmedbc.com
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