Capital Nordic Walking
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~  Swing (those NW poles) into summer!  ~

Capital Nordic Walking Newsletters are designed to keep Canberra’s Nordic Walking community in touch and up to date with Nordic Walking developments in Canberra, Australia and overseas.  If you’ve missed earlier editions of this newsletter you can see them here.  Feel free to forward onto others who might be interested!
In this newsletter, read about

  • Joining regular Saturday morning group Nordic Walks and winning a free CNW Tee-Shirt
  • Calling all Nordic Walking Wannabes: Lessons! lessons! lessons!
  • Christmas idea – CNW Gift Voucher
  • Featured Nordic Walks: Camino D’Santiago in Spain and Piedmont, Italy
  • Meet Jake Armstrong – CNW Nordic Walker of the year
  • Capital Nordic Walking - Walk for a Cause 2017
  • In Print: 30 years of Parkinson’s ACT – Article on Nordic Walking for people with Parkinsons
  • Coming Soon in 2017: CNW FaceBook page
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Snapshot - why Nordic Walking is so awesome!

Low Impact - High Results - Total Body Fitness

  • Works the whole body - uses over 90% of the body's muscles
  • Increases cardiovascular work by up to 25% compared to regular walking
  • Burns up to 46% more calories than regular walking
  • Decreases load and strain on the lower body
  • Tones upper arms, shoulders and back muscles
  • Helps mobilise and ease back and neck pain
  • Develops core stability and strength
  • Promotes an upright posture
  • Helps with injury recovery and conditions like arthritis and Parkinson's Disease
  • Is convenient and portable and can be done anywhere by almost anyone - all ages, all health and fitness levels and goals

Weekend NW Warriors!!  Get in early and get a free CNW T-Shirt

Experienced Nordic Walkers are invited to dust off their poles and come along to enjoy a regular free group Saturday morning lap or two (5 or 10 km) of the central basin of Lake Burley Griffin at 9.30 starting first Saturday of Summer – 3rd December. 
Meet at Corner Parkes P/W & Queen Elizabeth Terrace

I think it’s time that we ‘Smart Early Adopters’ showed the rest of Canberra what they are missing out on by getting out en masse to prove that we are not lone pole-walking weirdos!!

For the first two walks on the 3rd and 10th December I’ll run a short technique refresher session.  The first 3 people to let us know that they are coming and actually turn up on each of the days will win a free fabulous CNW t-shirt or cap.
Are you in? If yes – then drop me a line at and let me know which Saturday to expect you and be first to win a CNW t-shirt.

If the regular group walks prove popular we will look at mountain trail walks starting in the New Year. (Note that I will be on Summer leave and away for Saturday 31st December and 7th January – not that that should stop keen NWers in getting together and zipping around the lake)
Lessons! Lessons! Lessons! Calling all “Nordic Walking Wannabes
A big apology is owed to many of you waiting for NW lessons – unfortunately “life intervened” with a series of unexpected big challenges mid-year – that put the brakes on CNW for a bit.  But we are back in business and will be in touch regarding lessons.  Feel free to chase us if you haven’t heard and are ready to go: Call or email Kristen on 04 9999 3215 or 
Give a gift of health for Christmas with a CNW Gift Voucher
Stuck for Christmas ideas? Someone in your life needing encouragement to get active? How about a CNW Gift Voucher?
Image above - front and rear view of Gift Certificate on high quality card

Choose between a private Introduction session and individual consultation for $25.00 or our full 4-session course ($150 pp for a group session of 3-6 people, or $320 for private course – which covers one or two participants).  Click here for detailed information about our NW Proficiency Course content. Call Kristen on 04 9999 3215 to order or email us at
Featured Walks:  Camino D’Santiago in Spain and Piedmont, Italy
Many of Canberra’s Nordic Walkers are using their poles on fabulous walks.  We’d love to hear about your adventures and share them with others.  Over the coming months we will be setting up a new page on the website to store our growing collection of Featured Walks.  If you have a great walk to share please send in a summary and photos for our next newsletter.
Camino D’Santiago in Spain
In early May we received this email message from Canberra Nordic Walker Bev Gaykema So far I have walked @100km along the Camino de Santiago, only 200kms left!  My Nordic walking poles have been invaluable. Today was quite difficult with very rough paths over some mountains of @1,500m, the NW poles helped my get up the mountains and I couldn't have descended along the steep rocky paths without the stability and balance the NW poles provided. Thank you for teaching me how to use NW poles and making this walking trip possible”
Check that style!!! I wonder who taught her?   What’s even more impressive are the health issues that Bev had to consider before embarking on a 320km walk: Bev has Ehlers–Danlos syndrome Type 3 which means she has:
  • Unstable joints that are prone to sprain, dislocation, subluxation
  • Loose skin which tears easily
  • Early onset of osteoarthritis - particularly in my knees, hips and lower back
  • Propensity to tear tendons or muscles easily
  • Deformities of the spine - scoliosis and lordosis
And just to top it off she was also recovering from a broken foot.   Bev said Add to that being middle aged (60!!) and overweight - one does not seem the ideal candidate for a long walk. But, my philosophy is "If you don't try it you wont know if you can do it", so armed with my trusty Nordic Walking Poles for physical support, stability and weight bearing, I decided to join my friend and head off on the Camino. There were some injuries along the way - massive blisters, a torn tendon (both related to EDS) and muscle cramps, we walked @15kms per day for 3 weeks and we made it!”
Read Bev’s full inspiring story about her Camino walk and see more photos - click here
Piedmont, Northern Italy
In July this year my partner and I did a fabulous 8-day self-guided Nordic Walk in the north of Italy with Hidden Italy - Italy Walking Tour Specialists. Starting and finishing in beautiful Alba, 95 kilometres south of Turin, this circular walk explores the sweet rolling hills of the Langhe, one of Italy's premier wine and food regions, which is scattered with villages and castles that date from Roman times and which is crisscrossed with trails that have been walked for centuries.  To read the full story and see more photos click here.
Congratulations Jake Armstrong! Canberra Nordic Walker of 2016
Jake Armstrong and his Mum Christina, March 2016
I was privileged to meet and teach Jake and his Mum Christina to Nordic Walk in March 2016. Christina came to Nordic Walking in the hope that it would enable her to remain active and get strong and fit as she dealt with a raft of serious health challenges including complications of breast cancer surgery, hip and knee joint problems and pain, and shoulder rotator cuff injury.  Christina encouraged 25 year-old Jake to join her for the lessons as Jake was trying to lose a bit of weight and get back to his football days level of fitness – and he already enjoyed walking.   Jake was a lot of fun but was also perhaps one of my most challenging students to teach.  Find out more about this amazing young man and why he was our top choice for CNW of the year – read Jake’s full story here.
Capital Nordic Walking 2017 Walk for a Cause: Mother’s Day Classic

Despite many ongoing challenges Christina and Jake have set themselves some training goals that include a “Walk for a Cause’ in 2017.  Capital Nordic Walking is joining them and adopting their ‘Walk for a Cause’ for the Canberra Mother’s Day 5km Classic on Sunday 14th May 2017.

1 in 8 women will be diagnosed with breast cancer in their lifetime, and 8 women die from breast cancer every day in Australia.

Having a goal to focus on and a rough week-by-week training plan can help keep you motivated and exercising regularly. Doing it with family and/or friends is even better!  Combining a training goal with support for a cause that you love or is meaningful to you is a win-win situation: keeping you moving, fit and healthy and raising awareness of and funds for the numerous not-for-profit organisations that do amazing work with little, and often no, government funds.

We hope that you will also join the Capital Nordic Walking team and support Jake and Christina in the 2017 Mother’s Day Classic. More information to follow in the New Year about the event and our team.
In Print: ‘It’s not catching: Parkinson’s ACT 1986-2016’
An inspiring commemorative book touching on some the educators, the diagnosed, the treatments, the groups and the events of the past 30 years of Parkinson's ACT. It includes many personal stories of people living with Parkinson’s.  It’s a wealth of information – invaluable to people living with Parkinson’s and their families. 

On Page 110 is a double page spread about Capital Nordic Walking and "The brave early adopters" - PACT women - who decided to give Nordic Walking a go and the benefits that they have experienced - read it here
Highly recommended. Copies of the book are $10.00 and available from PACT, phone 02 6290 1984, or email
Coming soon in 2017............
At last!!!  We give in!! CNW FaceBook is coming!! So that the growing community of Canberra Nordic Walkers can easily connect, meet up and share ideas, and photos etc.  Watch this space!!
Copyright © 2016 Capital Nordic Walking, All rights reserved.

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Capital Nordic Walking · Forbes St · Turner, Act 2612 · Australia

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