Lose 5 Pounds by Hardly Trying


If you’re determined to lose weight but not having success, try this approach: change just one thing.

My personal training client John cut back on his nightly alcohol consumption and has seen immediate results.

He still has a nightcap each night. But now it’s only one glass, and that one glass is just a bit smaller than it used to be.

It makes sense that he’s lost five pounds over the last few weeks, by hardly trying, because alcohol is extremely dense in calories.

(One gram of alcohol has seven calories per gram, proteins and carbs have four calories and fat has nine .)

The beauty of this approach to weight loss is that it takes very little effort. No need to weigh your food or to drastically change your cooking or food consumption habits.

Simply commit to one small but permanent change.

Not a drinker?

  • If you love sweets, could you eat dessert just on weekends?

  • If you snack while watching t.v., could you switch to healthier choices on some nights?

  • If you drink pop, could you substitute soda water for some servings?

Give your new habit two weeks to develop and stick. Then, if you’re feeling particularly energetic, you could change one more thing if you like.

But don’t overwhelm yourself.

After all, this lazy weight loss method is meant to take no effort at all.

Ready to Transition?


If you’re an outdoor exerciser— a walker, Nordic walker, runner or cyclist—the change of seasons signals that it’s time to switch over to a new workout wardrobe.

Here in Toronto, the sun is just a little warmer, and the snowbanks have almost melted away. But there’s still a chill in the air.

What to wear, what to wear

Take my advice. Ditch the bulky down coat and multiple layers that got you through winter so well.


Your new best friend is a light down vest.

It will provide a wind break and keep your core cozy.

At the same time it will free up your arms and armpits to help avoid the build up of too much heat and perspiration.

Go shopping

Of course, you really should have at least two down vests:

  • A big puffy one is perfect when worn over a light jacket in the winter.

  • A light down vest over a thin sweater or T-shirt is ideal for spring and fall. It’s also great for layering under winter coats.

  • An extra-light vest is excellent for holidays in places where the temperature might dip. Look for the type that comes in a tiny pouch that occupies almost no room in a suitcase.

The big question: What colour for your new spring vest?

I suggest going for something bright and cheery to express your joy at finally shedding those heavy winter layers.

My Stroke of Insight

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Dr. Jill Taylor was a 37-year-old Harvard-trained brain scientist when, one day at her desk, a blood vessel exploded in her brain and she experienced a massive stroke.

In her fascinating TED Talk, My Stroke of Insight, she begins her story by describing in detail the excruciating challenge of recalling her husband’s phone number to call for help.

With over 23 million views and translated into 49 languages, this is an astonishing, highly entertaining and educational story. (Spoiler alert: She makes a full recovery.)

I plan on listening to this podcast again in the car on the next trip to the cottage. Guaranteed to stimulate conversation and help the miles fly by!

Her book on the same topic, My Stroke of Insight, has also received excellent reviews.

Click here for the 18-minute TED Talk.

Could Push-ups Foretell Your Future Health?


A new study from the Journal of the American Medical Association reports that men who can pump out 40 consecutive push-ups are substantially less likely to experience a heart attack than men who can complete just 10 or fewer.

Here are the surprising findings:

  • Men who completed at least 11 push-ups had less risk of developing heart problems in the following decade than those who could do fewer than 10.

  • Most eye opening? The men who did 40 or more push-ups had 96 percent less risk of heart problems in the next 10 years than those who quit at 10 or fewer.

  • To the researchers’ surprise, push-up proficiency proved to be a better predictor of future heart problems than the classic treadmill aerobic assessment.

So (men and women) get down and give me 11!

If you can’t do 11, no worries. Start where you are, and gradually work your way up…hopefully to 40!


If you’re one of my personal training clients, you know exactly how many push-ups you can do..

My clients all do push-ups and for two key reasons: they’re super-efficient at strengthening every muscle in the body, and they’re the most empowering exercise of all.

And now, of course, heart health is a third reason.

If you shy away from push-ups, don’t be intimidated by them.

There is a variation for every fitness level—from the basic standing-at-the-kitchen-counter option to the advanced feet-elevated-on-a-bench version.

I Know If You’re a Professional Writer


As writers (professional or otherwise), we should all have the same goal: to hold our readers’ attention so they keep reading.

Here are five quick tips to eliminate some of the road blocks that can stop readers in their tracks.

1. Keep it tight
Edit out unnecessary words and phrases. (Contrary to some thinking, more words do not make you sound smarter or more eloquent.)

For example, instead of, “at this point in time,” try, “today” or “currently.” Instead of, “I had the opportunity to meet,” say, “I met.”

2. Get it right
Learn how to correctly use “that” and “which” as well as “that” and “who.”

For example: “The dogs, which were barking loudly, looked dangerous.” And: “I prefer the person who had the great résumé.”

3. Get this right too
Use the words “less” and “fewer” correctly. If you can count it, use “fewer.” Otherwise, use “less.”

For example: “I have six fewer cookies and less milk than John.”

4. Careful with the caps
Job titles are (usually) only capitalized when they precede a name.

For example, “I admire Prime Minister Trudeau. He is the second-youngest prime minister we’ve elected.”

5. Make it easy on the eyes
Break your copy into multiple paragraphs, and use bullet points and numbered lists to create more white space.

Even if your writing is brilliant, pages that are dense with words are intimidating to readers.

Finally, Warm Hands!


Keeping my body toasty warm while I’m walking, running and Nordic walking is never a problem. After all there are so many great options when it comes to winter socks, pants, jackets and accessories.

But my hands are almost always ice cold, no matter what kind of gloves or mitts I wear.

Cold hands can be a particular problem for Nordic walkers — when you’re holding poles there’s no option to stick your hands in your pockets or your armpits for a quick warm up.

But this winter I discovered battery-operated mitts. Hurrah!

Like an electric blanket for your hands, the soft fuzzy lining starts heating up as soon as you flip the ‘on’ switch.

Sure the battery packs are a bit big (they each take 3 AA batteries), but they’re really not that noticeable.

I have yet to try them in a deep freeze, but at -5C they they have performed beautifully.

Interested in your own pair? I got mine at Canadian Tire for $44.99, and the brand is Outbound Heated Mittens.

(They get a surprisingly low rating from the small number of reviewers on the Canadian Tire website, but don’t let this stop you from trying them for yourself.)

FEBRUARY UPDATE: My mitts got a good cold weather testing this past weekend: skating at Patinage en Forêt in Quebec (minus 15C) for one hour and skating on Ottawa’s Rideau Canal for two hours (minus 12C). My hands were perfectly warm. In fact, the mitts eventually got too warm and my hands got sweaty….so I had to turn them off!

6 Signs Your Personal Trainer is Awesome


At cocktail parties, people always perk up when they learn I’m a personal trainer. They love to share stories about their own top-notch trainers or not-so-great ones from the past.

(I’ve heard of trainers who check their cell phones during sessions, who share details about their love lives, and who wear embarrassingly skimpy training clothes. Sigh.)

If you’re in the market for a fitness expert to help you meet your own health goals, I suggest first looking for someone with a positive and empathetic personality.

Then be sure there’s a good fit with your personal style (do you need loads of praise and support or someone with a drill sergeant approach?). Also check that the trainer has experience with any health issues you are managing.

And, of course, it’s critical that the person is accredited by a national certifying body. After all, anyone with a mat and some dumbbells can pose as a personal trainer.

What else?

Here are 6 surprising behaviours to help you spot a top personal trainer in action.

1. Cuts you off mid-sentence
A good trainer doesn’t hesitate to interrupt if you’re telling a story. “Hold that thought for a minute so you can concentrate on the exercise,” I might say. I love hearing about your kids and vacations, but only between exercises or at the start or end of the session.

2. Walks and talks
If you continue your story, I’m listening, nodding and responding. But I’m also on the move setting up the next exercise to keep the energy flowing. We have goals to meet after all.

3. Never sits on the job

Does a football coach sit down to call out plays? A good trainer doesn’t either. If you’re down on a mat planking, crunching or stretching, I’ll crouch, lean over or squat. But I’ll never sit or even perch.

4. Isn’t your friend
Trainers and clients often develop close relationships. But I find that being friendly rather than a friend is always best. If we’re friends why are you paying me, and are you really going to listen to me as an expert?

5. Is all business
The best trainers approach each relationship as a business project with goals and objectives, and keeping the ROI at the forefront. If you don’t relate to this approach, I’ll play it down while still keeping you on track for success.

6. Zips out the door

After every workout, a top trainer makes a quick exit right on time. We both have busy lives and other commitments. During every workout you should feel focused and invigorated with no worries that your session could run late and create havoc for your calendar.

If the prospect of finding an outstanding personal trainer seems overwhelming, keep it simple and go with a knowledgeable and experienced trainer who feels like the most natural fit.

She’ll help you reach your goals because she’ll be focused on you – not her cell phone, boyfriend troubles or the reflection of her own abs in the mirror.

Would You Play Tennis with a Badminton Racquet?

It doesn’t happen often now, but years ago people would sometimes arrive at one of my Nordic walking clinics with cross-country ski poles.

It’s understandable. After all, we do often refer to Nordic walking as “cross-country skiing without the skis.”

  • But cross-country ski poles are much longer than Nordic walking poles.

  • Cross-country ski poles have very thin handles and simple wrist straps. Nordic walking poles have thick strapless handles and a large ledge on their base. (Exerting pressure on the ledge is critical to creating forward propulsion.)

  • Cross-country ski poles are a fixed length. Nordic walking poles telescope so their length can be varied to match the terrain, so they can be shared with friends of different heights and so they can be easily transported.

  • Cross-country ski poles also lack angled rubber boot-shape tips for walking on sidewalks and other hard surfaces (versus trails and sand).

Can you use hiking poles (also called trekking poles) for Nordic walking?

  • Hiking poles, similar to cross-country poles, have only simple loose wrist straps (to stop the poles from dropping to the ground if you release your grip).

  • Hiking poles tend to be extremely light (since their purpose is to minimize effort). Nordic walking poles are slightly heavier (to help increase the intensity of the workout).

  • Some hiking poles have a “swing weight” integrated into the bottom of each pole and/or have a spring loaded feature, both of which make Nordic walking awkward.

  • Hiking poles also lack angled rubber boot-shape tips. (Some hiking poles have round plastic tips, but these are to cover the sharp carbide tips while transporting them.)

If you’re not ready to commit to Nordic walking yet, borrow a pair of real Nordic walking poles for your first few outings. Only with the proper equipment can you get a true understanding of any new activity.

Feet Don't Fail Me Now


"You're wearing a different pair of shoes every time I see you!" said one of my personal training clients last week.

It's true. But honestly, I don't have one of those crazy shoe obsessions. I just know that standing in happy, dry and comfortable feet is always the best way to start any workout. And a different shoe is often required for each different activity.

A quick glance in my closet shows a dozen or so pairs of athletic shoes--hiking shoes and hiking boots for Nordic walking, waterproof shoes for rainy days, shoes for running, shoes for fitness classes, cycling shoes, casual athletic shoes for everyday wear, etc.

I often have two pairs of each in rotation since they tend to last longer this way.

Not sure which shoes are best for you? Skip the big box store, and go directly to an athletic shoe shop. Staff there will quickly evaluate your gait and then present options that are good for you and your planned activity.

One last point: Once you've made your shoe choice and investment, wear them just for workouts. Athletic shoes maintain their cushioning and support for a limited number of steps — so don't waste steps in the grocery store! Instead, pull on a pair of older athletic shoes when it's time for shopping, gardening or a casual neighbourhood walk.

You Can’t make Friends with a treadmill



When you're on your own, it can be hard to find the motivation to jump on your elliptical, get to the gym, or even take a nightly walk.

But things change when you join a group or a class.

When you're part of a class and you miss a workout, you're  also missing the fun of sweating and socializing with your class friends.

Plus we all notice (and miss you) when you're not there!

There's nothing like a little friendly social pressure and/or the promise of some interesting conversation as you work out to help jumpstart and maintain a regular fitness routine.

How to Make Four Good Exercises Great

  1. Plank - Once you have your body in a long straight line, without moving your hands, rotate your hands outwards and into the floor as if you were tightening two jars. This will automatically tighten your upper arms, .pull your elbows in slightly, and squeeze your shoulder blades together. Then tuck in your ribcage, press your shoulders away from your ears and press your heels back, Now you've got almost every muscle activated, and your standard plank is a full-body/high-tension plank. (Quick check: Is your head aligned? See Push-ups below.)

  2. Push-ups - Before you start and during each repetition, be sure you maintain a straight line from your heels all the way to the top of your head. Many people let their heads hang. This is a common mistake because dropping the head makes the exercise easier. A hanging head also reinforces the dreaded "forward head poke" position (mostly caused by peering at our cellphones). For push-ups, and almost every other exercise, keep your ears continually aligned over your shoulders.

  3. Hamstring stretch - Whether you're stretching your hamstrings from a seated or standing position, keep your back straight as you hinge forward from your hips. In the Jane Fonda era, the rounded back and nose-reaching-for-the-knee approach was standard . But today we know that hip hinging with a straight back gives a superior stretch and also helps us practise good upper body posture.

  4. Biceps curls - There's more to curls than lifting weights up and down. Before you start, pull your navel in and lift your ribcage to brace your core. Relax your shoulders. Then hold an imaginary piece of paper between each upper arm and your torso. As you curl the weights up and down, don't drop the paper! This approach isolates your biceps muscles and prevents additional muscles and momentum from helping out.


This Idea is Brilliant


The next time you head out for a jog, consider turning it into plog.

What's plogging? It's the latest fitness/environmental/do-gooder trend...a mash-up of jogging and the Swedish for "picking up litter."

There are plogging groups across Europe and beyond. In North America, it’s just starting to catch on among exercisers who are fed up with encountering garbage along their routes.

The best thing about this trendy new sport is that it's dead easy to learn. On your next jog or walk, instead of simply shaking your head as you pass by that discarded pop can, plastic bag and chocolate bar wrapper, stop, squat and pick them up.

Beginner ploggers can start by picking up just an occasional gum wrapper or piece of junk mail and stuffing it in a pocket.

More-advanced participants head out with a plastic bag that they challenge themselves to fill during their daily plog.


A Picture's Worth a Thousand Words


To properly perform deadlifts, seated hamstring stretches, triceps extensions and numerous other exercises, the hip hinge is an important action to master. With the right cuing many people quickly perfect it, and over time it becomes quite a natural position.

One of the images I use to help clients hip hinge properly is the "tipping bird."

I get a blank stare if I mention it to someone under 40. But if you're just a bit older, you likely remember the ridiculous novelty item that was introduced at the same time as the pet rock.

The skinny stork-like bird slowly and stiffly tips forward in a plank-like manner from the hips toward a glass of water, and then it returns just as stiffly back up to its original position. Its head doesn't change position; there's no movement at its waist.

Because hip hinges result in a position where you're looking at the floor, checking your body alignment in a mirror isn't an option. So you need a visual or two in your head (or feedback from an observer) to guide you.

The next time you're hip hinging, conjure up an image of the tipping bird, take a preparatory breath in, and then begin to hinge forward.


When a Workout Changes Your Life


The right workout can give you improved strength, flexibility, balance and cardiovascular endurance. But it can also change you and your life in deeper ways.

If you haven't tried Nordic walking yet, you might be confused when I tell you that a simple pair of Nordic walking poles can be life changing for people with hip, knee and back issues and for people who simply think they don't enjoy physical activity. (If you have tried it, of course you know what I mean.)

  • Here's what 69-year-old Wendy told me when I asked for her thoughts after her first lesson:

    "Previously diagnosed with severe osteoarthritis of both hips and degenerative disc disease in my back, I have been unable to engage in the sports that I love. However, to my surprise and delight, I have found that Nordic walking, with the correct body alignment, has made exercising once again a reality for me. I could not be happier to be outside in the fresh air and getting my cardio once again!"

  • For Jane, a 62-year-old self-described former overweight couch potato with achy hips, Nordic walking seems to have perked up both her fitness and social life.

    "I feel like a celebrity," she says with a laugh. "Everyone wants to talk to me about my poles when I'm out walking and hear about my weight loss. Five kilometres feels effortless, and the treadmill seems so dull now."

  • Bob, an 85-year-old who previously had difficulty walking just half a block, says, "With the poles I can walk five times further! It only took me about 25 steps to get my stride, and off I went. It was amazing. I could feel it in my arms, my back and my upper body. The poles give me stability and confidence, and when I get home I feel like I can take on the world! Unbelievable, phenomenal for a senior who is a diabetic and has some other issues. Best father's day gift ever."

Of course it's a fallacy that Nordic walking is just for the older set, people in rehab and those with joint issues. There are plenty of people under 60 who use poles, have no major health concerns, love to work up a sweat, and who move at the speed of light!

Is Nordic walking the only physical activity that can change your life? Maybe yes, maybe no.

If it's not for you, look for another full-body activity that offers the same factors that make Nordic walking classes so effective: a sociable and interesting group of fellow exercisers; a peaceful and exhilarating nature setting; and a scalable workout intensity that lets you experience the rush of your body's feel-good hormones.

Are You Really Nordic Walking...or Just Walking With Poles?

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When I'm out leading a happy class of Nordic walkers or teaching a one-on-one Nordic walking lesson, we frequently pass another person or group also cheerily enjoying a workout with poles.

After a friendly hello as we pass by, our conversation inevitably turns to a critique of the other Nordic walkers' (almost always) poor technique: bent elbows, poles vertical and in front of the body, poles too long or too short, no propulsion, hiking poles instead of Nordic walking poles, schlumpy posture, short little steps, etc.

While these encounters are actually a great learning opportunity for my participants (recognizing errors is a great confidence booster), I find it disheartening that so few people learn to use their poles properly.

Just one lesson or clinic is all that's required for most people to understand the basics of Nordic walking. Without some rudimentary instruction and feedback most people end up simply walking with poles, using them the same way they would hiking poles.

They don't realize that hiking poles (also called trekking poles) are used to minimize effort when walking, while Nordic walking poles are used to maximize effort and to challenge almost every muscle in the body.

If you're curious about the Nordic walking workout, take the intelligent approach and connect with a certified Nordic walking instructor.

She or he can help you with:

  • choosing the right poles
  • setting telescoping-style poles to the proper length for you
  • understanding the coordination, rhythm and technique
  • maintaining proper posture
  • modifying the intensity up or down
  • troubleshooting any issues
  • and much more


Failure to Launch -- Almost


The first time I experienced Nordic walking, I was immensely disappointed.

I was a competitive power walker, occasional runner and lover of sweaty workouts of all kinds.

When the Nordic walking company Urban Poling called me (over 10 years ago now) from Vancouver to see if I'd be interested in test driving their poles and the Nordic walking technique, of course I said yes.

I'd vaguely heard that Nordic walking was a huge hit in Europe, and I was keen to try it for both myself and my personal training clients.

When my poles arrived, I carefully watched the accompanying DVD at least three or four times.

Feeling confident that I had the basics memorized, a colleague and I headed out with a spring in our step to Toronto's lovely Sunnybrook Park to give them a test run.

It was a frustrating experience to say the least.

Just when we thought we were getting the rhythm and arm swing, our boot tips would slip back on the asphalt and we'd lose our propulsion.

My  boot tips were also doing an odd bounce, and we both agreed that it wasn't a very challenging activity.

With no one to troubleshoot these issues for us, we eventually gave up, tucked the poles under our arms and headed home.

Fortunately, a short time later I participated in the Urban Poling Instructor Certification Course.

In those four hours, all of my issues were quickly resolved. Turned out that I just needed an experienced eye to give me some quick tips and corrections.

While Nordic walking isn't a difficult skill to learn, it's the small details that can throw you off.

The slipping boot tip issue was resolved once I was told that my weaker left arm wasn't swinging fully up into position. Suddenly I was powering myself forward with my poles.

I also learned several ways to increase the intensity and that I should press more firmly on the ledge of the handles to stop the bouncing.  Problems solved.

As the course wrapped up, it was clear to me why so many people are hooked on the Nordic walking workout.

Moral of the story? If you want to fully understand and master a new skill, self teaching is a good place to start. But it will never replace the experience of learning from a professional instructor.


A Simple Trick That Makes A.M. Workouts More Doable

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I love exercising in the morning. It's a great feeling to already have my workout crossed off my to-do list when I'm sitting down to breakfast.

Leaping out of bed at 5:30 or 6am isn't a problem for me during the bright sunny days of spring and summer. But come fall and winter, I'm more likely to just open one eye at the beep of the alarm. And then I might just start that internal conversation of justifying a sleep-in while I snuggle deeper under the covers.

My solution to this universal issue is a bit unorthodox, but it works every time: I wear my workout clothes to bed.

The idea came to me when I realized that the stretchy top and yoga shorts I often wear for workouts weren't that different from my pajamas. Sometimes I wear the entire outfit and sometimes just the top with my pajama bottoms.

For me, already being dressed magically eliminates the "should-I-go-or-should-I-stay" self talk that can so easily start on a dark and dreary morning. If I'm already dressed or half dressed, my first thought is always that it would be silly to not just get up and go.

If you try my workout-clothes-as-pajamas trick, let me know how it works for you. Have another strategy to tackle early morning lethargy? I'd love to hear it!

Some Favourite Things


I wrote my book, The Urban Poling Ultimate Guide to Nordic Walking to capture the Nordic walking tips and advice that I've found myself sharing over and over again for the last 10+ years.

One of the most frequent questions I get is about clothing for outdoor workouts. Space constraints didn't allow me to get into too much detail in the book. So instead I'm sharing some of my favourite items here. (These really are my favourites, and I receive no compensation for recommending them!)

Fleece-lined Pants

Long underwear is a must in the cold months, but a better and easier way to go is the all-in-one approach--pants with a stretchy wind-resistant outer layer and a cosy brushed lining. My current must-haves are the Prana Winter Hallena Pant ($120) and the MPG Lined Nemea Pant ($85) both from Mountain Equipment Coop. A bit pricey yes, but worth every penny. Look for similar options at Lululemon and lower-cost (and excellent) versions at Mark's.

Best Socks Ever

Hopefully you know to avoid cotton socks to keep your feet dry and blister-free. My favourite sport socks are these ones from Lululemon ($18). Maybe a crazy price for socks (I ask for them for Christmas), but they're stretchy and thin with just a bit of padding in the right places and they don't slip. Love them!

Folding Cap

I recently found this FitKicks Folding Cap ($10.99) at Shoppers Drug Mart's just launched Wellwise store (in Leaside in Toronto). It folds into thirds then in half again to easily fit into your pocket. Perfect when you're out running or Nordic walking in unpredictable weather. Bonus: it's water- and crush-resistant, has a good-size brim and looks great.

Illuminating Waist Pack

Another excellent item from Wellwise is the FitZip Illuminating Waist Pack ($19.99). On dark mornings and evenings, press a button to light up the pouch in one of three flash modes. The zippered pouch easily holds a phone or even a small water bottle or wallet. Best of all, it's rechargeable via a USB port. No batteries required!


If you haven't done so already, ditch your scarf and get a buff or two. You can buy them at any outdoors store (such as Sport Chek or Mountain Equipment Coop). This multi-purpose tube of light stretchy fabric can be a scarf, cap, hood or face mask or can just be stored on your wrist or in your pocket once you've warmed up and no longer need it. (Try that with a bulky scarf!)

Book Launch: The Urban Poling Ultimate Guide to Nordic Walking

[Vancouver, B.C. – October 1, 2017]—“How long should my poles be?” “Which style of poles is best for me?” “Why are my boot tips slipping?” “How can I increase the workout intensity?”

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At Urban Poling Inc., we respond to questions like this every day via our website and social media platforms. Our website is packed full of information and ideas too—but the queries keep coming!

Finally, there’s a comprehensive book that answers all of your questions, whether you’re just starting out or are a seasoned Nordic walking pro.

The Urban Poling Ultimate Guide to Nordic Walking, written by our own director of education and professional writer Barb Gormley, is a full-colour guide that covers all the bases plus more. The 68-page guide is full of tips and tricks to make your Nordic walking experiences more fun and efficient.

What readers are saying: “This book is awesome! Love the easy to read format, all the tips, fixes, 7 Things Every New Nordic Walker Should Know, the easy-to-do fitness test on page 20 and all the inspirational stories.”

Available now at the launch price of $10.99 (digital) and $14.99 (soft cover) from www.barbgormley.com and www.urbanpoling.com.

About Barb Gormley
Barb is a health and fitness writer and fitness professional who writes for print and online publications. Her work has appeared in Chatelaine, the Toronto Star, Diabetes Dialogue and Fitness Business Canada, and for the publications of Brookfield Properties, the Canadian Physiotherapy Association and the Ministry of Health Promotion and Sport.

About Urban Poling Inc.
Urban Poling Inc. distributes and designs high-performance Nordic walking poles, all with ergonomic and easy-to-manage strapless handles. It sells through retailers (including selected Shoppers Home Health and Shoppers Drug Mart stores) and online, and through its 3,500 Urban Poling-certified instructors.

Media Contacts:

Mandy Shintani
Urban Poling Inc.

Barb Gormley
director of education/author
Urban Poling Inc.