Walking is the best low impact exercise that almost anyone can do. You don’t need a gym membership or fancy tools. Heard of “Runner’s High”?  Walking can give you a “Walking High” too. As we walk our brain releases “happy” chemicals like serotonin and dopamine. These chemicals help lift your mood during and after your workout. Need more convincing of the benefits of walking? Here are a few more benefits of outdoor walking: Improves your mood Strengthens your bones and muscles (protects you from osteoporosis) Improves your balance and co-ordination Helps to maintain healthy weight Walking outside exposes you to the sun prompting your bodyRead More →

Hello, This coming Sunday, February 26th, 2017 is the next “last Sunday of the month walk”. We will once again meet 8:30am outside Timothy’s at Bloor/Armadale for an 8-10km walk (with the option to do a longer walk). This is open to anyone, you do not have to be registered presently to join us. You are welcome to bring friends and family for the walk followed by a coffee at Timothy’s. Reminder that the new Speed Walk Toronto 2 & 4 month sessions start March 2nd, 2017. If your schedule does not permit you to sign up for a session but you would like toRead More →

Hello, On Sunday, January 29th you, your family and friends are invited for a “long walk”. We will meet 8:30 a.m. outside Timothy’s (Bloor/Armadale) for an 8 or 10 km walk (most likely along the waterfront). You do not need to be registered for this session to join. January is known as the most depressing month of the year. The “Bell Let’s Talk” campaign today highlights that this is also a lonely and difficult time for those suffering from mental health issues. There is wonderful information on the Canadian Mental Health Association Toronto website about the benefits of physical exercise and healthy eating as itRead More →

Each day we are bombarded with information, technology, social situations and so much more that we forget to “stop and smell the roses” so to speak. If you think you have 20 seconds to 2 1/2 minutes to spare for the next 150 days I have a Canada Day challenge for you. Starting Wednesday, February 1st there are 150 days until July 1st when Canada Celebrates 150 Years. As with so many physical activities in life walking requires a very strong core so that we have good posture, protect our lower back and build flexibility. The Plank and the Tree Pose both help to improveRead More →

Crispy Fried Tofu Quick high protein meal. I’m a big believer of getting children involved in cooking and learning how to make simple meals. My youngest is great at making suggestions and being adventurous. Recently she asked if we could fry up some tofu. Here’s how she made it: Slice firm tofu into strips and pat dry with a paper towel. On the side wisk one egg white in a bowl and in another bowl mix chia seeds with panko (Japanese breadcrumbs). Dip the tofu in the egg mix and then into the seed bowl. In a warm pan with olive oil or avocado oilRead More →

January can be a very trying month for numerous reasons including the ever changing weather. Being a walker I have become obsessed with checking the weather app. Last Tuesday’s snow, slush then rain counts as one of the more challenging days as the weather was constantly shifting…but still we had a walking class (albeit it was shortened!). I’m constantly impressed with the dedication of walkers willing to dress for any weather and come out to train. For those of you looking for motivation to reach your 2017 goals I’ve added Toronto race information to my website in the ”Speed Walk Toronto Blog” section (of courseRead More →

As part of my walking mantra I believe we should “eat real and get walking” so I’m going to share with you some of my favourite foods that are quick to make and generally very nutritious and absolutely flavourful. I usually try to make bigger portions so that I can have leftovers for lunches or to freeze for a day I’m too busy to cook. Roasted Root Vegetables Having teenage kids who love mac and cheese (home-made version) I love to add some roasted veggies on the side. Beets, sweet potatoes and carrots are a good combination – all high in vitamin A, C, magnesiumRead More →

Welcome to speedwalktoronto.com! For those of you I haven’t meet in the WOW Powerwalking classes I’m Charlotte Montgomery and I’m super excited to share with you my passion for walking as a true form of exercise. I have recently been certified as a CanFitPro Personal Trainer Specialist so with the recent WOW Powerwalking changes I have decided to start my own speed walking classes while still at times collaborating with Lee Scott. All fitness levels welcome. I will be starting walking classes on Tuesdays & Thursdays at the Armadale Avenue location in Bloor West Village. Classes will be 90 minutes from 6:30 pm – 8:00Read More →

Registering for a race is a fantastic way to work towards a goal. The experience of participating in a race with others is very motivating and rewarding. Here are some race suggestions for Toronto. Most offer an Early Bird price (significant discount plus it commits you to train for the race). April 8, 2017 Race Roster Spring Run-Off – 5 km & 8 km (most walkers participate in the 8 km option) May 7, 2017 Toronto Waterfront 10 km – 10 km with a Walk category June 17, 2017 GoodLife Fitness Toronto Marathon – 1/2 Marathon with a Walk category October 22, 2017 ScotiaBank Toronto Waterfront Marathon –Read More →

I have a great admiration for Lee Scott (WOWPowerwalking.com) who mentored me and  coaches a program in Toronto.  As we both embark on new adventures we will continue to have a partnership based on a shared love of health and wellbeing involving speed/powerwalking.Read More →