Urban Poling Nordic Walking Instructor Certification Level 1

Urban Poling Nordic Walking
Instructor Certification
Level 1
Approved for CECs by AFLCA, BCRPA, canfitpro, CCAA,
MFC, OFC, SPRA (and CSEP, YMCA & YWCA upon request).
2015 Edition
Urban Poling Contact Information
1. Mail, email and Internet:
Urban Poling Inc.
#106 185 Forester St.
North Vancouver, BC V7H 0A6
Mandy Shintani (Vancouver) and Diana Oliver (Toronto)
604-990-7712, 416-668 0116 or 1-877-499-7999 Fax: 604-990-7715
[email protected]
[email protected]
urbanpoling.com
Join us on facebook.com/urbanpoling
Please contact us, or your certification course instructor, if you have
questions, feedback, photos or stories to share. We love hearing from our
3,000+ certified instructors across the country!
2. Urban Poling private instructor website/wholesale shopping:
Certified Urban Poling instructors stay connected and up-to-date by
communicating through our private instructor website and Facebook.
For access to the private instructor website:
First-time users: www.urbanpoling.com and click on Login at the bottom of the home
page.
On the instructor website you’ll find:
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wholesale shopping (purchase online with prices up to 45% off)
marketing ideas
teaching tips and instructional videos
winners of our Trailblazer and other awards
special instructor promotions on Urban Poling equipment and accessories
sign up for the monthly newsletters for specials and current information
Shortcut to Wholesale Shopping (bookmark this page)
For quick and easy access to just our wholesale shopping page, use this link:
http://urbanpoling.com/trainers/shop. There is no need to enter your user
name and password unless you want full access to the instructor site. We
recommend you bookmark or add this link to your Internet browser's
Favourite list so you have it available for easy access.
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Copyright/Permission to Reproduce
All materials contained within this document are made available for non-commercial,
educational and/or personal use only. By printing or otherwise using or altering text
or images from Urban Poling Inc., the user agrees that they will limit their use to fair
dealing and will not violate Urban Poling Inc. or any other party’s proprietary rights.
Content from the document that is used in any way must retain any associated
copyright and must acknowledge its source. The source citation should include the
Urban Poling Inc. name or the company URL www.urbanpoling.com.
Copying or redistribution in any manner for commercial use, publication or
exploitation is strictly prohibited, regardless of the format. If you wish to reproduce
an image or any other content from this document or the Urban Poling Inc. website,
you must obtain permission to do so.
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Table of Contents
About Urban Poling Inc.
4
Background Information
7
Research Findings - Overview
8
Who is Suitable/Not Suitable for Urban Poling Classes?
11
The Equipment
12
The Urban Poling Nordic Walking Technique
17
Additional Techniques
18
Teaching Methods
19
The Urban Poling Activator Rehabilitation Poles
20
The Activator Technique
21
Information for Community Centre & Fitness Club Proposals
22
Getting Started: Your 10-Step Marketing Plan
24
Promotion and Marketing Tracking Sheet
26
Pricing and Marketing Your Urban Poling Classes
27
Sample Demonstration Outline
29
Sample Press Release
31
Appendix A: PAR-Q
32
Appendix B: Participant Agreement and Release
33
Appendix C: Participant Handout
35
Appendix D: Ordering Urban Poling Equipment
37
Appendix E: Instructor Insurance
38
Steps to Certification
39
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About Urban Poling Inc.
Vancouver-based Urban Poling Inc. is owned by Mandy Shintani and Diana Oliver.
Mandy, an occupational therapist, focuses on the education, sales and strategic
partnership aspects of the company. Diana, a marketing specialist, handles the
company’s marketing, project management and strategic planning.
Urban Poling sells its poles and accessories to certified Urban Poling instructors, retail
stores, community centres, seniors’ residences, hospitals and fitness clubs across the
country. These organizations have all discovered that the Urban Poling vibrationminimizing and ergonomic strapless handle combined with the Urban Poling Nordic
walking method provides the safest and most effective Nordic walking workout on
the market.
Urban Poling has also developed the ACTIVATOR™, a pole designed specifically for
older adults and rehabilitation purposes.
Urban Poling also certifies instructors to teach Urban Poling and Activator classes,
provides product knowledge sessions for retailers and presents educational sessions
at schools, hospitals and conferences across the country. Urban Poling has emerged
as the leader in the promotion of Nordic walking and training of fitness and health
professionals in Canada.
Mandy Shintani, co-owner of Urban Poling Inc., is one of Canada’s
leading experts on the health benefits of Nordic walking. She graduated
with a Bachelor of Science degree in occupational therapy and a
Master's degree in gerontology.
Mandy has over 20 years experience as an occupational
therapist/rehabilitation consultant in hospitals and the community and was a director
of six private clinics.
Diana Oliver is co-owner of Urban Poling Inc. Prior to joining Urban
Poling Diana started a small fitness & wellness business teaching
Pilates and Urban Poling. Prior to that, Diana worked in the consumer
packaged goods industry for Unilever and AC Nielsen. Diana brings an
expertise in marketing and sales and is excited to be part of the Urban
Poling team.
Barb Gormley is a personal trainer, health and fitness writer and an
Urban Poling master trainer. As Urban Poling’s director of education,
she oversees the company’s master trainers and produces the
company’s educational materials. Barb has written numerous
magazine articles on the benefits of urban poling and represents the
company at conferences, tradeshows and health fairs.
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Mandy’s Story: “How I Got Hooked on Poles”
After having my second child and hitting my forties, I was determined to get back
into shape. Like most of my friends, I promised myself that I’d jog when time
permitted. The truth is that while I was able to muster up the interest to jog, it only
lasted for a few weeks. Okay–a few days!
It wasn’t long until I recalled why I had stopped jogging – it’s a labourious and
sweaty affair. I also don’t think the high-impact aspect of the sport makes it a good
long term option for me. So I started looking for a better, more efficient and more
interesting way to keep in shape.
The Swedish connection
In 2003, my Swedish neighbour and I had an exchange that would change my life.
We were discussing methods of exercising, and the topic shifted to Sweden and its
particular exercising habits. Erin told me about Nordic walking, a sport that was
incredibly popular in her home country.
Poling was helping to get Swedish baby boomers and older adults into a regular
exercise routine while significantly improving their health and fitness. The sport
offered the convenience and enjoyment of regular walking with the additional
benefits of upper body strengthening.
According to Erin, its mass appeal was due to its simplicity and suitability for people
of all ages and fitness levels. I was still skeptical. Cross-country skiing without the
skis? I wasn't too sure. Was this just another gimmicky piece of exercise equipment?
But Swedes aren’t known for their lack of ingenuity, and I wasn’t going to back out
just because it was different. Erin lent me a pair of poles and quickly taught me the
technique.
Wow – I don’t think I’ve ever been more wrong about anything in my life. I
immediately noticed the difference between walking without poles and walking with
them. I could really feel the difference in my upper body. I felt the biggest impact in
my arms and, more importantly, in my core muscles. I felt stronger, taller and
healthier! And it was so easy to learn.
Discovering the full-body workout
It was encouraging to find a sport that gave me a challenging total-body workout
that didn’t leave me sweating profusely or short of breath. I remember Nordic
walking down my street that first week and thinking, “Finally, a sport that doesn’t
make feel like I’m abusing my body or working beyond my physical limits. I can do
this, and it’s fun!”
I wasn’t walking any faster than a brisk walk, yet I just felt better. Nordic walking
gave me more energy, and talking with my friends while poling was easier compared
to jogging.
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Starting the company
I quickly realized that introducing poling to Canada would be a tremendous way to
get people moving.
Not wanting to recreate the wheel, I spent about a year testing various brands and
styles of poles with people of different ages and fitness levels. I ultimately selected
an ergonomic strapless pole designed by American Tom Rutlin as the pole that my
company would distribute.
My research showed that fitness professionals and therapists found it to be the most
advanced in terms of performance, safety and comfort. With my background as an
occupational therapist and my research completed (it was part of my Masters degree
in gerontology), I felt ready to launch poling in Canada.
Over the years, my instincts have been proven right – people are passionate about
urban poling!
Urban Poling Inc. has been featured in dozens of media pieces including the Globe
and Mail, Canada AM, CBC’s Early Edition, Canadian Living, Zoomer, The Toronto
Star, Homemakers, Chatelaine, The Ottawa Citizen, The Calgary Herald and the St.
John’s Telegram.
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Background Information
What is urban poling (aka Nordic walking)?
Urban poling combines an upper body technique similar to cross country skiing with
the lower body technique of regular walking. The terms “Nordic walking” and “urban
poling” are interchangeable.
What is Urban Poling Inc.?
Urban Poling is the name of our company and how we have branded our poles and
walking technique. (Whenever possible, use “urban poling” to describe our particular
version of Nordic walking and “Urban Poling” when referring to the company.)
The history
1. In 1988, Tom Rutlin, the owner of Exerstrider Inc., pioneered the idea of
walking with fitness poles and developed the Exerstrider method of Nordic
walking.
2. A similar activity, later introduced as “pole walking,” was developed as a
summer training method for the Finnish cross-country skiing and winter
biathlon teams.
3. Nordic walking is extremely popular in the Scandinavian countries,
Switzerland and Germany and is quickly spreading throughout Europe and
North America.
4. There are approximately 7 million people worldwide who regularly Nordic
walk. (Nordic Walking: A Total Body Experience, 2006)
Why is it so popular?
1.
2.
3.
4.
5.
80 million Americans cite walking as their main form of exercise vs. 23 million
who prefer jogging (Shea, 2004).
The U.S. Surgeon General recommends “walking briskly” 3-5 x a week for 2030 minutes.
It is an easy, fun, low-impact and convenient way to increase the health
benefits of walking.
It is a simple and non-intimidating way to get inactive people moving.
It can be performed by people of all ages and almost all fitness levels.
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6. It can be practiced in any location (sidewalks, streets, parks, hiking trails,
etc.)
7. Poles improve balance and increase confidence during walking.
8. Using poles improves posture, strengthens the abdominals, spinal erectors
and latissimus dorsi, and increases lateral stability of the spine.
9. Poles ease hill climbing and provide stability when walking downhill.
10. Poling promotes a more normal gait pattern in terms of heel-toe stride and
more-even weight bearing compared to using a cane.
11. Poling lessens stress to hips, knees and ankles (weight shifts to the upper
body).
12. Urban poling uses 90% of the body’s muscles (source: German Nordic Fitness
Association) including the core muscles. Research shows that…
 the latissimus dorsi contract 900 times per mile. (Rutlin, 2004)
 the abdominal muscles contract 1,800 times per mile. (Rutlin, 2004)
Research Findings
Caloric expenditure
1. Nordic walking increases both energy expenditure and oxygen consumption
on average 20%, with some subjects as high as 46%. (Morse et al., 2001, Church
et al., 2002)
Oxygen consumption and heart rate
Significant increase in oxygen consumption, heart rate increase and
respiratory exchange ratio. (Rodgers et al., l995)
2. Increase in oxygen consumption 5-63%. (Church et al. 2002)
3. Heart rates were 5-12 and 5-17 bpm higher for moderate and vigorous Nordic
walkers compared to walkers not using poles. (Laukkanen, 1998, unpublished)
1.
Pain and range of motion (ROM)
1.
Pain symptoms in neck and back were reduced for more than half of a
research group, and the mobility of the cervical spine improved. (Finnish Helsinki
Polytechnic, 1999, cited in www.walkingabout.com)
2.
Nordic walking diminished neck and shoulder symptoms in office workers,
increasing mobility of the upper body and decreasing their subjective feeling
of pain. (Anttila et. al., 1999)
Psychological effects
A University of Wisconsin study showed significant improvement in mood and
reduction in fatigue for the group using poles compared to a group walking
without poles. (Stoughton, 1992, thesis)
Breast cancer surgery recovery
Using walking poles and resistance training compared to resistance training
alone for eight weeks significantly improved muscular endurance of the upper
body in breast cancer patients following surgery. (University of Northern Colorado,
Sprod, 2003)
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Biomechanical benefits
1. Walking poles enabled subjects to walk at a faster speed with reduced vertical
ground reaction forces, vertical knee joint reaction forces and supported
movement. (Wilson et al. 2001)
2. Participants improved stability, mobility and posture.
(Afman, Baker & Miersma, 2005, unpublished)
Stability and balance
1. A 2005 study done at a Santa Barbara retirement community suggested that
poling improved stability, mobility and posture for older adults. (Afman, Baker &
Miersma, 2005, unpublished)
2. A 2006 Texas Woman’s University study concluded that walking poles provided
increased gait stability at both preferred and fast speeds, mainly by increasing
Maximum Attainable Base of Stability. (Kwon et al., 2006, unpublished.
Cardiac Rehab
A 2009 study found that the functional status of cardiac rehabilitation patients with
moderate to severe heart failure was 14% greater in those assigned to Nordic
walking than in those treated with usual cardiac rehabilitation care. The 12-week
study measured distance traveled in the 6-minute walk test. (University of Ottawa
Heart Institute, unpublished)
Fibromyalgia
A 2010 Swedish study (Mannerkorpi et al.) found that fibromyalgia patients who
Nordic walked twice a week for 15 weeks showed a significantly greater
improvement in the 6-minute walk test, a significantly larger decrease in exercise
heart rate and significantly improved scores on the Fibromyalgia Impact
Questionnaire Physical Function scale as compared with a low-impact walking group.
No changes noted for the pain scales or Fibromyalgia Impact Questionnaire total
(reported in Arthritis Research & Therapy, 2010).
For the latest research information, visit urbanpoling.com and click on Your
Health and Education then Research.
Canadian Research on Urban Poling Poles
1. 2 studies at the University of Western Ontario (departments of Kinesiology and
Physiotherapy) evaluated the effect of walking with Urban Poling poles &
ACTIVATOR technique on knee joint loading in people with osteoarthritis.
2. A study at Wilfred Laurier University (Kinesiology department) investigated the
effectiveness of urban poling with residents of long term care
facilities. Participants’ balance, overall fitness, grip strength and self-perceived
health are being evaluated before and after an 8-week urban poling program.
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Who is Appropriate for Urban Poling?
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Follow your profession’s guidelines to be sure you are working within your scope
of practice.
Participants with chronic conditions should discuss using Nordic walking poles
with their healthcare professionals.
Appropriate for:
1. People interested in a convenient, lower-impact activity
2. Avid walkers looking for something different or a full-body workout
3. Walkers who don’t enjoy or don’t have time for traditional upper body resistance
training
4. People in weight loss programs
5. People who cross train
May be appropriate for group or one-to-one sessions:
1. Chronic conditions in early- to middle-onset stages resulting in mild to moderate
balance and coordination problems (e.g., MS, Parkinson’s, etc.)
2. People with balance and gait difficulties
3. People recently recovered from lower body injuries
4. Cognitive limitations effecting judgment and insight
5. Visual limitations
6. Cardiac rehab clients
Note: Consult with the individual’s physician or rehab professional.
Not appropriate for group programs and may be appropriate for
one-to-one sessions:
1. Acute stages of frozen shoulder and tennis elbow
2. Early stages of hip and knee replacements (walker or crutches may be more
appropriate; walking poles are not designed for moderate to maximum weightbearing)
3. Severe rheumatoid arthritis or osteoarthritis in the finger joints affecting ability to
grip the handle
4. Severe acute cardiopulmonary conditions
5. Chronic conditions in middle- to late- onset stages resulting in moderate to
severe balance and coordination problems (e.g., MS, Parkinson’s, etc.)
6. Visual neglect caused by strokes
7. People who use walkers or two canes should only use walking poles under the
direction of a physiotherapist, occupational therapist or trained rehabilitation
personnel.
Note: One-on-one urban poling may be possible. Consult with the individual’s
physician or rehab professional.
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The Equipment: Urban Poling Poles
1. The large ergonomic handle is designed for comfort, safety and core
strengthening.
2. The handle is beneficial for people with arthritis and those at risk for
repetitive strain injuries.
3. The strapless system was selected for safety; users are not constrained by or
tied to their poles in the event of a fall. Hands are free to stabilize or break a
fall.
4. The Urban Poling ergonomic strapless handle was designed to reduce injuries.
A study conducted on the standard European Nordic walking pole suggests
that Nordic walking is a very safe form of exercise. However, the most
common form of injury occurs when users fall while they are strapped into
their poles; they hold on until the very last moment before the hand hits the
ground. Landing on the handle can force the thumb into abduction and
extension. (Source: “Nordic Pole Walking Injuries,” K. Knobloch Sept. 20,
2006, U.S. National Library of Medicine)
European Strap System
The strap causes the most common form of Nordic walking injury.
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What Makes Urban Poling Poles Unique
1. The ergonomic handle has a shock absorption feature to minimize
vibrations to the wrist, elbow and shoulder joints.
2. The handle doesn’t require the user to grip tightly; it positions the hand and
wrist in a neutral and functional position.
3. There is a Right and Left handle designation.
4. The wide base of the handle provides core strengthening when the outside
edge of the hand applies pressure to it.
5. The boot tips provide traction and shock absorption. The boot tips face
backwards to provide a propelling-forward motion.
Note: Boot tips should be changed about every 10-12
months for regular users or when the tread appears
worn and no longer provides traction. If the boot tips
are wearing down faster than usual, the user may be
landing the poles too aggressively or dragging instead
of planting them.
6. The ferrule dampens vibrations as they travel up the
pole reducing stress to the joints; it also provides a quiet operation (Note:
Poles with poor quality ferrules cause the two portions of the pole to vibrate
creating an annoying rattling noise with each landing.)
7. The carbide tip, under the boot tip, offers improved traction on snow, grass,
sand, gravel and trails.
8. Urban Poling poles are telescoping. The length can be adjusted for easy
transportation, easy storage, snowshoeing, in-line skating, etc. (They can be
adjusted for use by people from 4’ 2” to 6’ 2”.)
9. The trekking basket attachments (standard on the Adventure Series; can
be purchased for use on other Urban Poling poles) help keep the poles from
sinking into loose rocks and deep mud. The snow basket attachments
(standard on the Adventure Series; can be purchased for use on other Urban
Poling poles) keep the poles on top of the snow while snowshoeing and skiing.
10. Urban Poling carrying bags are available to protect poles while in storage
and in transit and make carrying the poles very easy.
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Nordic Walking Pole Comparison
Urban Poling Brand Poles

Strapless handle
Other Nordic Walking/Fitness Walking
Poles
All walking poles for fitness except Urban
Poling Nordic walking poles (and
Exerstrider poles in the U.S.) have wrist
straps.
A study by Knobloch (2006), found that
walking poles are safe, but the greatest
cause of injury is related to the strap.

Ergonomic handle
Weight bearing occurs on the
base of the handle with the
wrist in a functional and neutral
position.

Most Nordic walking poles have a thin
handle, and force is placed on the strap
and wrist.
Highly-effective locking system
The Activator poles have a
button-lock system and an
even higher weight bearing
capacity than the turning-lock
system.
Poor-quality locking systems on poorly
designed poles will cause the poles to
collapse during use.
Turning-lock system can be difficult for
those with arthritic fingers.
 Boot tips
High quality rubber boot tips
reduce vibrations and provide
excellent traction.
Beware of plastic, very small and low
quality rubber tips that wear quickly.
The Activator’s bell-shaped tips
provide additional stability and
balance.

Vibration reduction
3 features (ergonomic handle,
ferrule and boot tip) reduce
vibrations.

Some poles have vibration reducing
features.
Telescoping shaft
Allows for multiple users, can
be lengthened for extended
downhill walking and are easier
for travel.
One-piece, fixed-length poles don’t allow
for multiple users, but no risk of locking
system slipping.
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Urban Poling Pole Descriptions
Urban Poling
Adventure
Edition
All Seasons
ACTIVATOR™
4LIFE
Adventure
ACTIVATOR™
ergonomic handle
ergonomic handle
ergonomic handle
Urban Poling
Series 300
Urban Poling
4Life
Fitness Edition
Limited Edition
Series 300
ergonomic handle
Professional
Edition
blue
hot pink
3 anti-vibration
features
3 anti-vibration
features
multi-colour
outdoor scene
3 anti-vibration
features
carbide steel tip
carbide steel tip
carbide steel tip
carbide steel tip
boot-shaped tip
boot-shaped tip
bell-shaped tip
telescoping, 2sectional
telescoping, 2sectional
boot-shaped tip
telescoping,
3-sectional (20%
shorter)
2% of sales to breast
cancer research
optional:
optional:
trekking & snow
trekking & snow
baskets
baskets
For more detailed views of our poles and to
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maroon
button-lock
system
higher weightbearing capacity
telescoping 2sectional
optional:
optional:
trekking & snow
trekking & snow
baskets
baskets
see new products, visit urbanpoling.com.
Accessories and Retail Pricing
replacement tips
bell-shaped tips
Flexes on contact for For use with the
Activators
a soft landing
carrying bag
trekking baskets
& snow baskets
Protect your poles
and look great
Upgrade your
poles for hiking
Upgrade your poles
for snowshoeing
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Adjusting the Poles
1. Position the pole horizontally. Place one hand on the handle end and one hand
near the bottom of the pole. Pull out the bottom section of the pole. If the
pole doesn’t lengthen, unlock the bottom section according to the
“lock/unlock” arrows at the bottom of the pole.
2. Keep your hands off of the ferrule! It is carefully designed and sized
to absorb vibrations and dampen noise. Trying to turn it could
damage your pole.
3. Lengthen the pole until you see heights printed on the lower portion. If you
are a beginner, adjust the poles to 2 inches below your height. (For example,
if you are 5’4”, set the poles at 5’2”.) After a few poling sessions, try
lengthening the poles to your full height. Use whichever pole length feels
most comfortable – 2 inches below your height or your full height.
4. To tighten the pole, lock the pole in place according to the “lock/unlock”
arrows at the bottom of the pole.
5. If the pole has been turned in the wrong direction, it will take many rotations
to lock it. Be patient!
6. Position the boot tips so that when you hold the handles the boot tips point
backwards. (It should look like the boots are walking in the opposite direction
that you will be walking.)
7. Tighten your poles each time before using them.
8. If using the poles in temperatures below zero, place the poles outside
for 10-15 minutes so they can adjust to the temperature. Then lock
them at the desired height.
9. Trick: The poles have an excellent locking system, but new poles may be
tight to unlock the first time. Try this: Flip the pole upside down and hold the
handle tightly between your feet. Then, using two hands, turn the bottom
section sharply in the direction of “unlock.”
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The Urban Poling Nordic Walking Technique
Pre-class pointers
1. Hold your poles with an “easy” grip. Wrap your fingers all the way around
the handle, but don’t grip the handle tightly.
2. Keep your arms straight; let them swing at your sides like two long
pendulums.
3. Keep the boot tips behind you at all times. (If you look down as you’re
walking, you shouldn’t be able to see them.)
4. Lift your ribcage up and away from your lower body to engage the
abdominal and core muscles. Relax your shoulders.
INSTRUCTOR TIP: Create an acronym to help yourself remember these four
pointers. For example: GST (grip, straight arms, boot tips….)
Step 1 - Hold the centre of each pole so they’re parallel to the ground. Walk and
swing your arms as you would normally when walking. Notice that when your right
arm swings forward, your left leg steps forward. A second approach is to put your
poles aside and walk a short distance slightly exaggerating the arm swing.
Step 2 – Hold your poles by the handles. (Be sure the Left and Right poles are in the
appropriate hands and that the boot tips are pointing backwards; never place your
thumb on top of the handle!) Drag the poles on the ground behind you practicing the
same small arm swing as in Step 1.
Start with just a small swing. (Some users find it complicated to drag and swing the
poles. Have these people skip ahead to Step 3.) Be sure the boot tips stay well
behind you at all times.
Step 3 – Continue dragging the poles and swing your front arm higher until it is in a
“handshake” position. As the arm lowers, let it return beside the thigh and even
slightly behind it. Lengthen your stride to match your larger arm swing.
What should naturally happen at this point is a very small lifting and lowering of the
boot tips off the ground (versus dragging). Lift and plant the poles firmly but gently;
don’t slam them into the ground!
Step 4 – Press the outside edge of your hand onto the base of the handle (keeping
the arms straight). Feel your upper body and core muscles contract and your body
being propelled forward by the poles.
Remember that keeping your elbows as straight as possible results in greater core
strengthening!
Visit www.urbanpoling.com to watch videos on the technique.
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1.
Going uphill: Keep your poles more upright and in front of you. Lean forward
slightly, and use the poles to push you up the hill. If necessary, bend your
elbows, but remember to transition back to the straight arm technique at the
top of the hill
2.
Going downhill: Keep your poles upright and in front and out to the side
slightly. Bend your knees and elbows, and slow down your momentum. For long
descents, it may be helpful to lengthen the poles. For less-steep slopes
minimize pressure on the base of the handles, or drag your poles behind you.
3.
Trails, gravel, sand, etc.: Take off the boot tips and use the carbide steel tips
for additional traction and stability.
4.
Rain and snow: Try removing the boot tips for slippery conditions. However,
poling in icy conditions is not recommended! (Your poles may have traction but
your shoes or boots may not.) Use the basket attachments for snowshoeing.
5.
Double poling: Use the standard rhythm and technique, but swing both arms
forward at the same time planting the boot tips under the handles. Then press
the handles forward and down keeping the arms straight, and walk through
your poles. Push on the base of the handles, and feel your hands and arms
extend past your thighs and behind the body.
6.
Jogging: Use the Urban Poling Nordic walking technique while jogging. (This
technique is optional; not all instructors will want to teach this to their classes.)
Common Errors
1. Walking with the right arm and right leg in unison.
2. Not keeping the arms straight.
3. Dragging the poles (once past the learning stage).
4. “Tip toeing” the poles (keeping the poles vertical in front vs. angled behind the
body).
5. Gripping the handles tightly. (Participants may complain of sweaty palms or
blisters.)
6. Taking two steps for every arm swing.
7. Applying more resistance with the dominant hand. (Participants may complain of
blisters on the dominant hand or pain/fatigue in the dominant arm. The boot tip
of the dominant arm may wear down more quickly.)
Note: Although perfect technique is ideal, as long as participants are enjoying
themselves and feeling some success, instructors can be a little flexible. Otherwise,
participants may feel discouraged and lose interest.
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Teaching Methods
1. Handshake (“Swing your arm up as if you were giving a handshake.”)
2. Demonstration (“Watch me.”)
3. When participants lose the technique or rhythm, tell them to “keep walking, but
drag your poles and keep your arms still at your sides.” Then, start teaching from
Step 2.
4. To correct bent elbows, place two fingers on the participant’s elbow and push the
arm forward (with the right amount of pressure, the elbow will extend) to the
handshake position (then follow it back to the side of the thigh) a few times.
5. Marching to music (“Imagine you’re a soldier marching to music…left, right, 1,
2…”)
6. The “quick start” (start with your right arm and left foot forward, then push off.)
7. To practice the straight arm technique: Have participants stand still and swing
their arms forward and backward like long pendulums (with or without poles).
8. To understand the connection between pressing on the base of the handle and
activating the core: Have participants hold one pole with a long straight arm in
the handshake position and the boot tip behind the body. Press the shoulder
down and lift the ribcage up, and press the outside edge of the hand onto the
base of the handle. Use the other hand to touch the abs, lats and back muscles
to feel the muscles contracting.
9. The train method: In pairs, the instructor (without poles) stands behind the
participant and holds the participant’s poles (near the boot tips). Begin walking
with the instructor taking charge of moving the participant’s arms with the proper
technique and timing.
10. After giving lots of instruction and feedback, give participants time to practice on
their own without your input or feedback.
Increasing the Workout Intensity
Most urban poling sessions tend to be 6-12 weeks. Keep your participants challenged
(and coming back for more sessions) by gradually increasing the intensity/speed and
distance walked. Here’s how:
1. Increase the speed by pressing harder on the base of the handles (this speeds up
the arms which in turn speeds up the legs).
2. Include hill climbing.
3. Challenge participants to walk a regular route in less time.
4. Include double poling intervals.
5. Add urban poling jogging intervals.
19
Urban Poling ACTIVATOR Rehabilitation Poles
ACTIVATOR poles are ideal for adults with poor balance and stability. The poles were
designed in consultation with occupational therapists and physiotherapists who work
with older adults, individuals with chronic conditions and rehabilitation patients.
To use the ACTIVATOR poles one-on-one or in a small group setting, you should be a
physiotherapist, occupational therapist or a fitness professional with older adult
fitness credentials and experienc e .
People with arthritis (and who have difficulty twisting the standard locking system)
and people with generalized hip, knee or ankle pain are often more comfortable and
safer using the Activator poles (versus standard Nordic walking poles).
Individuals who may benefit from using the ACTIVATOR poles
1. Post-hip/post-knee surgery patients and people with lower body injuries (past the
acute stage). Note: Urban Poling poles are not meant for full weight-bearing.
2. People in mild to moderate stages of certain neurological conditions (e.g.,
Parkinson’s disease, MS, stroke, etc.).
3. Frail older or inactive adults, people with stability and balance issues.
4. People who require gait retraining.
Unique features of the ACTIVATOR poles
1. The ergonomic handle is the same as on Urban Poling Nordic walking poles.
2. The button-lock system is easier for weak hands and arthritic fingers to use
than the turning-lock system and helps ensure that the poles are securely in
locked into position.
3. The bell-shaped tip provides greater stability and allows for greater weight
bearing than the traditional Nordic walking boot tip.
Use the ACTIVATOR for participants with these issues
1.
2.
3.
4.
5.
limited grip strength
obese
poor balance
chronic condition that will progress affecting balance and stability
condition that benefits from weight bearing on the poles
20
The Urban Poling ACTIVATOR Course for Rehabilitation &
Wellness Professionals
This course is available live, online and through teleconferenc e .
For more information, visit our website or contact Mandy Shintani.
The Activator Technique
Step 1 - Place the Right and Left poles in the right and left hands.
Step 2 - Stand tall with your poles, placing your elbows at your sides and at a 90degree angle. Ensure the poles are always completely upright. Keep the elbows bent
the entire time you are walking.
Step 3 - Step forward with the poles and walk in the same manner as regular
walking: swing your right arm forward (with your elbow bent at 90 degrees) as your
left foot steps forward. Keep the poles in front of the body at all times. Be sure that
the upper arms move forward and backward like pendulums.
Step 4 - Don’t grip the handles tightly. Instead, press down on the base of the
handles to intensify the workout and to increase your stability and balance.
See www.urbanpoling.com for videos of this technique.
21
How to Start an Urban Poling Class: Information for Community
Centre and Fitness Club Program Proposals
Use these suggestions to help create your proposal:
Suitability of Program
Urban poling is suitable for people of all ages and fitness levels. However,
participants should be able to walk comfortably for 45 minutes. Participants will be
asked to complete a Physical Activity Readiness Questionnaire (PAR-Q) (see
Appendix A) upon registration and prior to the start of the program. These forms
should be given to the instructor prior to the start of the course.
Waivers
The Urban Poling clinic takes place outdoors and therefore participants should sign
an outdoor waiver (see Appendix B). Participants are responsible for completing the
waiver; these forms should be kept on file.
Location of Walks
Participants should meet at the designated area at least five minutes before the start
of the session to ensure a timely start. The route can be changed each week;
providing a map and route information is suggested. This gives participants a chance
to walk the route on their own at other times during the week.
Walking Themes
Use your imagination to come up with walking themes. Here are some ideas:
a) Garden walks: Walk to new garden each week.
b) Coffee shop or tea gatherings: Pick a coffee or tea shop at which to end
your walks; take time to socialize afterwards.
c) Walk-and-talk book club: pick a book and discuss it as you walk.
Length of Walks
The length of each walk is typically 30 to 75 minutes. Approximately 15 minutes of
this time can be spent on warm-up, cool-down stretching and education.
Instructor(s)
The recommended ratio is one instructor for every 10 participants. This may change
depending on the group’s fitness level. More instructors will be necessary if the group
is frail older adults. Classes can be increased to 15-20 people when instructors are
experienced and when participants are healthy and active.
Test Session
At the first class, test the abilities of your participants.
There are several options if your class has individuals who have difficulty keeping up
with the rest of the group:
1. See if the individual can spend time between classes getting in better shape
to keep up with the class.
2. Keep your route in a circle format so the group members don’t get too far
apart from each other.
3. Ask if the more proficient polers can take turns walking with slower polers.
22
First Aid
Instructors should carry a first aid kit, money for a taxi and a cell phone in case of
emergency. They should also carry emergency contact information with them.
Safety Issues
Ensure polers always walk in single file and with adequate space between themselves
so they don’t create tripping hazards with their poles.
Clothing
Instructors should wear bright or reflective clothing during early morning and
evening hours for high visibility when crossing streets.
Water
Always carry more water than you would for regular walking.
Weather
You may decide to run the program rain or shine. (Keep in mind that many people
will not want to walk in the rain because of the slippery surface.) You could make
this decision based on your group and simply ask them if they prefer to walk only in
good weather. Be prepared to have a cut-off date for the program regardless of the
weather, or your 6-week program could turn into 10 weeks.
Registration
Encourage participants to register for an entire session to promote adherence to the
program. You may want to offer a drop-in rate, but you will be teaching the
technique to newcomers and spending less time with the more experienced polers in
the group. Consider a second instructor for the new people and separate the groups.
Poles
Urban poling instructors can purchase equipment at prices up to 43% off. Instructors
are responsible for the equipment and for keeping inventory. Check to ensure poles
have not been damaged and are securely locked into place for participants.
Grants
Non-profit organizations should contact Mandy for information.
Paying Instructors
Expect to pay or be paid a rate similar to other group exercise instructors.
Cost for Participants
The cost of the program will depend on several factors:
1. Instructor teaching fee
2. Number of expected participants
3. Whether you will have pre-registration only or allow drop-ins
4. Length of the program
23
Getting Started: Your 10-Step Marketing Plan
Step 1 Complete the “Urban Poling Certification Course Level 1.” Here you’ll
learn proper Urban Poling technique and how to teach others.
Step 2 Complete the “Urban Poling Certification Course Level 1 Practicum.”
Polish your personal poling technique and build confidence through practice teaching.
Step 3 Visit the Urban Poling Private Instructor Website.
This website links you to our national network of 3,000+ Urban Poling instructors.
You’ll also find marketing ideas, resources, video, posters, etc., to help you build
your knowledge and business.
Step 4 Complete “Secrets of Success: How to Design & Market Your Urban
Poling Program” (audio course, transcript & resources) (order form at end of
manual). Don’t reinvent the wheel! Ten of Urban Poling’s star instructors share their
ideas and experiences on class design, pricing, selling poles, attracting participants
and more. You also get customizable templates for flyers plus sample handouts for
participants, 5k/10K training programs, and much more.
Step 5 Order demo poles from Urban Poling (order form at end of manual).
Many instructors like to have at least 10 pairs of poles to loan to new class
participants and for demos and special events. You can sell or rent these poles, or
take (prepaid) orders from participants and order more poles. You can make a
significant profit by selling poles. Consider offering a special rate for participants who
purchase a classes-and-poles package from you.
Step 6 Advertise on the Urban Poling website (www.urbanpoling.com). Over
2,000 consumers visit the Urban Poling website each month, many of them looking
for classes in their town or city. Visit the “Classes” tab on the website to see what
information is required from you. Then send it to [email protected]. There is no
charge for this service; it is for certified Urban Poling instructors who have placed at
least one equipment order only.
Step 7 Order Urban Poling business cards – and carry them with you!
Business cards are an inexpensive way to promote your business (try retailers like
Staples). Use your master trainer’s card as an example and download the Urban
Poling logo from the instructor website. Be prepared when people ask you about your
classes and how they can join in. Stash cards in all your jacket pockets, and store
cards near your poles so you can grab some each time you grab your poles.
Step 8 Send a press release to your local newspaper (see sample in this
manual). Tell your local media about the benefits of urban poling, dates for
upcoming classes and/or events, and how you will be helping to improve your
community’s health and fitness. To save time, visit
www.canadaone.com/promote/newsrelease4.html for an automatic “press release
generator.” Key in the information it requests, and this free program instantly
creates a professionally-formatted document for you.
Step 9 Schedule a series of classes. Offer a free demo. (People often hesitate to
commit to series of classes before they understand the activity.) Make it about 30
minutes long and give people a taste of what the weekly classes will be like – not an
24
actual walk! Pole back and forth on the front lawn of your facility to intrigue
passersby, and keep it simple. (There’s more information about demos in our
marketing audio course “Secrets of Success: How to Design and Market Your Urban
Poling Program.”)
Step 10 Post and distribute flyers about your classes (see Instructor Website for
samples and professional photos). Email flyers to your friends, clients and other
contacts. Ask us about handouts and professionally designed posters.
25
Promotion and Marketing Tracking Sheet
Use this template to track your marketing contacts.
Places to
approach
Your own
workplace or
neighbourhood
Programmer/Manager
Date
Community
Centres
Seniors
Centres
Walking/
Running
Retailers
Hiking/Walking
Groups
Corporations
Weight Loss
Programs
26
Priority
Outcome
Pricing and Marketing Your Urban Poling Classes
Determine the price of your classes
What you charge for your classes depends on many factors. If you’re not sure what
to charge, start by determining the cost of a typical group exercise class in your city
or town. Then consider the following facts, and increase or decrease that amount:
1.
2.
3.
4.
5.
6.
7.
Nordic walking is very trendy, and people are keen to try it.
You will be providing the poles for participants. Or…
Participants will need to buy poles to participate.
You will make a profit if people buy poles from you.
Older adults (if they are your market) can be very price sensitive.
People in posh neighbourhoods will be willing to pay more and vice versa.
Some people will not understand why they need to pay for “just walking.” (Give
them value by continually providing feedback, tips, new walking routes, a few
minutes of core conditioning pre- or post-walk, social interaction, etc.)
8. Offering a drop-in fee can draw people who aren’t available for an entire session.
(Consider asking them to arrive a few minutes early for a quick lesson.) But it
can also decrease your overall revenues if they get busy and don’t attend
regularly.
9. Encouraging participants to pay for an entire session (versus dropping in)
encourages attendance and boosts your revenues.
10. Do the math:
 You could charge $135 for an 11-week course/about $12 per class. If 10
people register ($1,350), 5 people buy poles ($150 profit) and you pay
$150 in advertising, you’ll clear $123 per class.
 You could charge $59 for a 6-week course/about $10 per class. If 7 people
register ($413), and they all buy poles ($210 profit) and your advertising is
free, you’ll make about $69 per class.
 You could charge $39 for a 10-week course/about $4 per class. If 5 people
register and 3 buy poles ($90 profit) and your advertising is free, you’ll
make about $29 per class.
Selling Urban Poling Poles and Accessories
One of the best ways to increase your income is to sell Urban Poling products to your
class participants and other people interested in poling. Our experience shows that
people appreciate the option of borrowing or renting poles from the instructor for
their first class or two. But shortly afterward, almost all regular participants want to
own their own pair of poles. Having their own poles gives them the ability to pole on
days that they don’t attend your classes, to take them on holidays and to show them
to their friends.
Because certified instructors can order poles in bulk at discounted prices, it’s a
win/win for everyone: your participants are excited to have their own poles and you
are rewarded with bonus revenue.
Selling tips
1. Inform people (in email correspondence and/or at the first class) that you have
poles available for sale! Otherwise they may shop elsewhere not realizing that
they can conveniently purchase them from you.
2. Always carry a few pairs of poles and a receipt book in your car. You never know
when someone may want to buy.
27
3. Have a few carrying bags and extra boot tips on hand too. Show people how
handy the carrying bag is and let them know that they will eventually need to
replace their boot tips.
Important sales information
In the retail world, it’s important to sell at the suggested retail price. If you undercut
other retailers selling Urban Poling products in your area, they will be unhappy. If,
however, you would like to offer your participants special pricing, that’s fine as long
as you present the offer as a package deal. For example, you could...




Offer a classes-and-poles package (participants have option of a series of classes
for $49 or a series of classes and poles for $129– save $20!).
Present everyone who registers for a series of classes with a coupon for $10 or
$20 off the purchase of a pair of poles.
Run a 90-minute clinic and refund the price of the clinic if people buy a pair of
poles.
Provide a free carrying bag or extra pair of boot tips with every purchase of
poles.
Online special offers
Urban Poling occasionally offers time-limited specials on its consumer website. For
example, consumers who buy poles may receive a $10 discount when purchasing
online. The purpose of any special offer is to create extra interest at a particular time
of the year. These promotions often to fit with a magazine promotion, but are offered
mostly to increase traffic and sales to both the Urban Poling website and Urban
Poling instructors.
You are not obligated to match this special pricing. Use your best judgement to
decide if offering regular pricing or matching the online special pricing works best for
you.
Attracting attention to your classes and events
Even the best classes need ongoing promotion. Organizing a special event (e.g., a
free introductory session at your facility or a demo at the local park) is good way to
attract attention. Here are some tips for making the most of your event:
1. Send out a press release or call your local newspaper. Newspapers love the
combination of reporting on new trends and promoting a community event.
2. Make it easy for the media by offering high-quality digital photos of smiling,
colourfully-dressed participants walking in a key location in your town or city.
3. Get a high profile person involved. Choose someone who matches your
demographic (not a senior if you’re going after young, fit 40-year-olds).
4. Offer discount coupons for your upcoming classes or a first-class-free coupon.
Where to hold your special events and classes
1. Start your classes in a somewhat high-traffic area. Let people see you and your
group with your poles; pique their interest.
2. Walking trails and large parks are ideal for urban poling; there are no stoplights
or traffic to slow your pace or break-up large groups, and most people prefer to
walk in nature rather than streets. On city streets, choose routes with interesting
architecture, beautiful shops, etc. Or choose a destination to walk to (e.g., a new
restaurant, public sculpture or building).
28
Sample Demonstration Outline
Occasionally Urban Poling asks certified instructors to lead demonstrations at special
events or to offer a PK (“product knowledge”) session for retailers who sell Urban
Poling poles and products. Here is a suggested outline:
Introduce yourself briefly and thank participants for attending.
What is urban poling?
Urban poling (also called Nordic walking) is a combination of upper-body cross
country skiing and lower body walking.
What’s the history?
American Tom Rutlin started using fitness poles while walking in the 1980s. Later,
poling became very popular in Europe when Finns began using it as part of their
summer training program for their biathlon and cross country Olympic teams.
How I discovered urban poling and why I enjoy it.
Tell your story here!
The research




20-46% increase in caloric expenditure
Uses 90% of the body’s muscles
Studies show there’s less pressure on your lower extremity joints and that it
improves posture and stability
Many people find they can walk longer and faster with poles and that they’re
more motivated to keep to a walking program.
Why Urban Poling selected this design for its poles









trademarked ergonomic handle allows for an easy grip (ideal for those with
arthritis or who are at risk for injuries such as carpal tunnel syndrome)
shock absorption features reduce vibrations to the hand and wrists
minimal vibration and quiet operation due to the boot tips and locking system
greater core strengthening by placing resistance on the base of the handle rather
than gripping a slim handle
20 years of development; the poles are not modified ski poles!; the poles are not
just for older adults!
strapless system is safest
2-year warranty
instructional DVD explains the fundamentals of poling
5-star rating from www.walkingabout.com
Teach the technique

Teach a quick lesson
Thank the group for attending.
29
What to bring:
1.
2.
3.
4.
5.
6.
7.
poles (perhaps preset some at 5’3” and some at 5’6”)
nametag for yourself
business cards
sales forms
pens
a handout with your key points
sample articles
Note: You can view a podcast of a sample demonstration on the private Instructor
Website.
30
Sample Press Release
FOR IMMEDIATE RELEASE
CHANGING THE WAY WE WALK
New Craze started with Town and Country Support Services
WINGHAM, ON – “We’ve never started a craze before, but that’s exactly what’s
happening now. People stop me in the street to tell me how much they love urban
poling,” says Cheryl Phillips, wellness supervisor with Town and Country Support
Services.
The trend towards healthy active aging and a demand for low-cost exercise activities
has created an upswing in walking for fitness. Now walkers have another option –
urban poling.
Also known as Nordic walking, urban poling is a full-body, joint-friendly activity that
exercises 90% of the body’s muscles. All that’s needed are specially designed
walking poles to begin exercising on neighbourhood streets and local trails.
”We’ve run free demos in eleven different towns within Huron County since April,
have completed over 12 four-week sessions since then and we’re still going strong,”
says VandenHeuvel, wellness coordinator with Town and Country Support Services
in Clinton. ”We attracted easily over 150 new people – people from their 40s to their
80s.”
“We can’t keep up with the demand for classes,” says volunteer instructor Carol
Phillips.
According to Mandy Shintani, an occupational therapist and co-director of
Vancouver-based Urban Poling Inc., “Urban poling is one of the most effective ways
to improve your posture, stability and balance. Research shows that it burns up to
46% more calories compared to regular walking. People with sore hips and knees
and arthritic joints love poling because it relieves joint stresses letting them walk
farther and faster.”
Urban poling classes start September 14 at Wescast Community Complex parking
lot, Wingham on Mondays & Wednesdays at 9:30 a.m.
CONTACT: Cheryl Phillips, wellness coordinator, Town and Country Support
Services, 877-502-8277
ABOUT US: Town and Country Support Services is a not-for-profit agency providing
services to families in Huron and Perth Counties. We are committed to providing
quality services to enable or extend the ability of individuals to remain in their homes
and their communities.
[Note: Use the press release generator at
www.canadaone.com/promote/newsrelease4.html to quickly create your own press
releases.]
31
Appendix A
PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (PAR-Q)
The answers to the following questions identify those for whom physical activity
might be inappropriate and those who should seek medical advice prior to
commencing an exercise program.
Read the following questions. Write yes or no beside each question.
___
Has your doctor ever said that you have a heart condition and that you
should only do physical activity recommended by a doctor?
___
Do you feel pain in your chest when you do physical activity?
___
In the past month, have you had chest pain when you were not doing
physical activity?
___
Do you lose your balance because of dizziness or do you ever lose
consciousness?
___
Do you have a bone or joint problem that could be made worse by a change
in your physical activity?
___
Is your doctor currently prescribing drugs (for example, water pills) for your
blood pressure or heart condition
Do you know of any other reason why you should not participate in physical
activity?
I have read, understood and completed this questionnaire. Any questions I had were
answered to my full satisfaction.
_______________________________
Signature
_______________________________
Date
32
PARTICIPANT AGREEMENT, RELEASE AND ASSUMPTION OF RISK
Outdoor Walking
In consideration of the services of [your company name here], its agents, owners,
officers, volunteers, participants, employees, and all other persons or entities acting in
any capacity on its behalf, I hereby agree to release, indemnify, and discharge [your
company name here], on behalf of myself, my spouse, my children, my parents, my
heirs, assigns, personal representative and estate as follows:
1. I acknowledge that urban poling entails known and unanticipated risks that could
result in physical or emotional injury, paralysis, death, or damage to myself, to
property, or to third parties. I understand that such risks simply cannot be
eliminated without jeopardizing the essential qualities of the activity.
The risks include, among other things: the hazards of walking on uneven
terrain; slips and falls; the forces of nature, including lightning and rapid weather
changes; the risk of exposure to insect bites; the risk of cold including
hypothermia; my own physical condition, and the physical exertion associated with
this activity.
2. I expressly agree and promise to accept and assume all of the risks existing in this
activity. My participation in this activity is purely voluntary, and I elect to
participate in spite of the risks.
3. I hereby voluntarily release, forever discharge, and agree to indemnify and hold
harmless [your company name here] from any and all claims, demands, or causes
of action, which are in any way connected with my participation in this activity or
my use of [your company name here] equipment or facilities, including any such
claims which allege negligent acts or omissions of [your company name
here].
4. Should [your company name here] or anyone acting on its behalf, be required to
incur attorney's fees and costs to enforce this agreement, I agree to indemnify and
hold them harmless for all such fees and costs.
5. I certify that I have adequate insurance to cover any injury or damage I may cause
or suffer while participating, or else I agree to bear the costs of such injury or
damage myself. I further certify that I am willing to assume the risk of any medical
or physical condition I may have.
6. In the event that I file a lawsuit against [your company name here], I agree to do
so solely in the province of ________, and I further agree that the substantive law
of _________ shall apply in that action without regard to the conflict of law rules of
that province. I agree that if any portion of this agreement is found to be void or
unenforceable, the remaining document shall remain in full force and effect.
By signing this document, I acknowledge that if anyone is hurt or property is
damaged during my participation in this activity, I may be found by a court of
law to have waived my right to maintain a lawsuit against [your company name
here] on the basis of any claim from which I have released it herein.
I have had sufficient opportunity to read this entire document. I have read
33
and understood it, and I agree to be bound by its terms.
Signature of participant _________________________________________________
Print name ___________________________________________________________
Address _____________________________________________________________
____________________________________________________________________
Phone
Date ______________________________
34
Appendix C –Participant Handout
Proper Poling Technique
Urban poling is a fun and easy activity for people of all ages. As with any new
pursuit, you need to master the proper technique to become a proficient poler. Since
we’ve all mastered regular walking, all that’s left to learn is how to coordinate the
poles with our leg movements. It’s not uncommon for people to feel uncoordinated
at first. But with a little practice, walking with poles will become second nature.
To begin, start without the poles. Take a few steps and notice that your right arm
swings forward as your left foot steps forward. Now, exaggerate the arm movement
slightly by swinging your arms higher as you step.
Once you have mastered this, pick up your poles. With a pole in each hand, start
walking and dragging the poles behind you. Let your arms swing naturally with your
arms moving in rhythm with your legs.
Now you are ready to start working with the poles and incorporating the 3 P’s:
1. Plant
2. Push
3. Propel
Plant: As you swing your arm forward plant the
pole at a 45 angle; keep your arm straight.
Push: Now apply some pressure to the base of
the handle with the outside edge of your hand.
Propel: From the pushing phase you are ready to
propel yourself forward. Push down and step
forward; feel yourself being propelled by your
upper body.
Start slowly at first, and pay attention to your
technique. If you become confused, stop and
begin again. Remember, as with any new
endeavor, practice makes perfect and patience is
a virtue.
35
Important technique points to consider:
1.
Watch your posture. The poles actually assist with maintaining proper posture,
but you may find yourself leaning forward. Keep your spine erect, tummy tucked
in, eyes forward, chin tucked in and shoulders relaxed.
2.
Relax your grip. Keep your grip loose; exert pressure only press on the base of
the handle during the push phase.
3.
Watch your pace. As you get used to the technique, you may find yourself
walking faster than your arms can keep up. This will throw your technique off.
Only walk as fast as your arms can move.
4.
Plant with purpose. When planting your poles, ensure that you plant them,
rather than slamming them into the ground. Slamming the poles causes more
vibrations through the poles, and over the long term it may aggravate your
joints.
5.
Don’t “tip toe” the poles. This happens when you keep the tips of the poles too
far forward and land on just the tips of the boot tips. Go back to the swing phase
and practice keeping the boot tips behind you and planting your poles at 45.
6.
Be aware of uncoordinated arm and leg movements. You may find yourself
planting the left pole as the left leg steps forward. This isn’t how we naturally
walk, but it can happen when we over-think the movement. Stop and start over
by dragging the poles and gradually ease into the proper technique.
7.
Have fun! The most important aspect of Nordic walking is to enjoy yourself.
Eventually the technique falls into place and you will feel more confident and
efficient.
36
Appendix D – Ordering Urban Poling Equipment
Shortcut to Wholesale Shopping (please bookmark or add this page for your
Favourite list for future reference)
To order equipment online, use this link: http://urbanpoling.com/trainers/shop.
There is no need to enter a user name and password unless you want full access to
the instructor site. We recommend you bookmark or add this link to your Internet
browser's Favourite list so you have it available for easy access. You can also access
the private website through www.urbanpoling.com and click on Login at the bottom
of each page.
Volume discounts of 25-45% are available for certified instructors for orders of 5 or
more pairs of poles (the discount increases at the 10-, the 20- and the 30-pole
levels). For orders of 50 poles or more, contact Urban Poling for special pricing.
Check out the Introductory Package that includes all of our accessories and poles as
well as a free Instructor shirt and shipping!
An Urban Poling Pole Order form is included in this manual. You can call in your order
at 1-877-499-7999, fax your order form to 604-990-7715 or email it to
[email protected].
Note: It’s not a good idea to include your credit card number if you are sending in
your order via email. Instead you can phone in your first order and then ask that
Urban Poling keep your credit card information on file for future orders.
37
Appendix E - Urban Poling Instructor Insurance
If you currently have liability insurance as a group exercise instructor or personal
trainer, urban poling classes are typically considered a type of group exercise class
and training format.
We strongly suggest you obtain insurance for your classes and for retailing the poles.
1. Stevenson & Hunt
group insurance for canfitpro
members
1-877-734-8776
www.sthunt.com/canfitpro
2. Hub International
Ontario
The program is called Fitness
Professionals Insurance
program. Urban Poling is
listed on their website as
being approved. This applies
only for the fitness instructor
course
416-597-0555
Contact [email protected] for more information on insurance.
38
Steps to Certification
Part 1 – Mandatory Step – The Certification Course
(CCAA, 3 AFLCA, 4 BCRPA, 2 canfitpro, 2 OFC, 4 SPRA, 4 MFC CECs)
Participate in the Urban Poling certification course and complete the quiz in this
manual. Your course instructor will provide your certificate at your course or mail it
to you shortly afterwards.
Part 2 – Optional Step -The Practicum (strongly recommended)
(4 canfitpro CECs)
Complete 12 sessions of poling on your own, and teach two or more individuals (in
individual sessions) using the techniques and strategies learned in the course. Your
certificate will be sent when you notify your course instructor that you have
completed the requirements.
Optional Step Tracking Forms
(for your reference only)
Your Poling Sessions (12 sessions)
Session #
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
Date
Time
Total Time
Your Teaching Sessions
Participant #1
Participant’s name
Date
Techniques taught
 the Urban Poling Nordic Walking Technique
 double poling
 walking uphill
 walking downhill
Participant #2
Participant’s name
Date
Techniques taught
 the Urban Poling Nordic Walking Technique
 double poling
 walking uphill
 walking downhill
39
For Certified Urban Poling Instructors
Refer-a-Friend Program
Take advantage of our referral program to earn $50.00 toward your next Urban
Poling order!
Refer a friend or client to one of our Level 1 certification courses, and to say thanks
we'll reward you with a coupon worth $50 off your next order. Have the person you
refer add a c omment to his/her course registration form, or contact your master
trainer. Then let us know via email when your friend has registered.
We'll email you a discount code to enter the next time you place an order.
Additional Urban Poling Courses
1. Secrets of Success: How to Design and Market Your Urban Poling
Program” (audio course)
Not a marketing expert? Purchase this audio course, with written transcript
and resources, to learn on your own time. The course includes:
 marketing tips from Urban Poling star instructors
 a mini-interview with Mandy Shintani: 3 steps you must take for success
 marketing tools (templates for classes, clinics, demos, lunch & learns,
etc.)
 practical ideas for attracting and retaining participants
 urban poling training programs for 5k & 10k
 design tips for standard classes, clinics, private classes and corporate
classes
 strategies for selling more poles
 and more
Go to www.urbanpoling.com for more information and to register
2. Urban Poling ACTIVATOR Course for Rehabilitation and Wellness
Professionals Level 1
Designed for therapists, rehab personnel and RD who work in private PT
clinics, rehab & care centres. Click on wholesale shopping for more
information. Go to www.urbanpoling.com for more information or to register.
3. Urban Poling Certification Course Level 2
At this advanced course, you'll learn 30+ resistance training and
cardiovascular exercises that incorporate your poles. Use the exercises to
pump up the intensity, create an interval-style class or create a post-class
stationary resistance training segment. Also covered: warm-up and cooldown
ideas plus techniques for managing groups with diverse fitness levels.
CECs: 2 canfitpro. For info & registration go to: www.barbgormley.com.
40
Urban Poling Contact Information
Urban Poling Inc.
#106 185 Forester St.
North Vancouver, BC V7H 0A6
Mandy Shintani (Vancouver) and Diana Oliver (Toronto)
604-990-7712, 416-653-0440 or 1-877-499-7999. Fax: 604-990-7715
[email protected]
[email protected]
urbanpoling.com
Join Us on Facebook.com/urbanpoling
Please contact us, or your course master trainer, if you have questions,
feedback, photos or stories to share. We love hearing from our 3,000+
certified instructors across the country!
41
Feedback Please!
1. What information in this course was most valuable to you?
2. How do you think the course could have been improved?
3. What would you say to a friend or colleague who was unable to
attend today’s course?
4. Anything else you’d like to say?
Thank you!
42
Notes
Urban Poling
2015 Wholesale Order Form
Name:
Date:
Company Name & Address:
Tel:
Email:
Shipping Address (if different from above):
Platinum Package: Order 30 poles in any combination and save 45%.
Gold Package: Order 20 poles in any combination and save 40%
Silver Package: Order 10 poles in any combination and save 35%.
Minimum Order (5 to 9 poles) Save 25% off our regular pricing
For pole orders of 50-100 sets or more, please contact us for special pricing.
UNIT PRICING (circle one)
Qty
Poles
Series 300 (reg. $99.99) (blue)
4Life Pink (reg. $99.99) (hot pink)
Adventure Series – 3 sectional (reg. $119.99)
20% shorter. Perfect for travel & storage
Activator (rehab & older adults) (reg. $99.99) (Maroon)
Qty
Accessories (save up to 45%)
UNIT PRICE
Snow/Trekking Baskets 5-pack
Snow Baskets 5-pack
Carry Bags 5-pack
Replacement Tips 5-pack
Bell Tips 5-Pack
Steps Count Pedometers
Instructional DVDs 5-pack
Platinum
Gold
Silver
5-9 poles
54.99
59.99
64.99
74.99
54.99
59.99
64.99
74.99
64.99
69.99
74.99
84.99
54.99
59.99
64.99
74.99
SIZING
TTOTAL
TOTAL
$39.95
$29.95
$44.95
$49.95
$49.95
$29.99
$14.95
Shipping & Handling fees and applicable taxes for your area will be added to your order total.
Contact us if you prefer a local retailer to carry our poles for your clients instead.
Urban Poling Inc.
Tel: 1-877-499-7999
Fax: 604-990-7715
Email: [email protected]
urbanpoling.com
Walk Your Way to Better Health
This is the first few pages of the 20-page audio course transcript. To order the full
course (audio, transcript & resources), visit www.barbgormley.com.
Secrets of Success
How to Design & Market
Your Urban Poling Program
with Barb Gormley
and Mandy Shintani
& input from Urban Poling’s
most successful instructors
(audio course transcript)
Agenda
1.
3 Steps for Success (Mandy)
2.
Program Duration and Pricing: What works best? (Barb)
3.
Getting People Interested: The best way to teach a free demonstration (Mandy)
4.
Class Formats: Standard classes plus clinics, private classes and corporate work (Barb)
5.
Pain-free Selling: Poles and classes that sell themselves (Barb)
6.
How to Get Return Participants (Barb)
7.
29 Miscellaneous Clever Marketing Ideas (from our top instructors) (Barb)
8.
Review of Resource documents (5k/10K Training Plans; Flyer Templates A & B; 3-Panel Flyer;
Participant Certificate; Sample Class Formats & Pricing (from our top instructors); Class/Clinic Handout;
CEC quiz)
9.
Wrap up
Barb Gormley:
Hi everyone. This is Barb Gormley, director of education for Urban Poling Inc. Welcome
to today’s seminar, Secrets of Success: How to Design & Market Your Urban Poling
Program (formerly called Profiting from Urban Poling).
I’m really glad you could join us. The reason we’re here today is because lots and lots of
you have asked us for more help with marketing. We know that our certified Urban
Poling instructors are fantastic fitness and healthcare professionals, but when it comes
to marketing and selling you’ve told us that you need ideas, tips and suggestions and
that you’re eager to learn more.
So during today’s session I’m going to share with you all kinds of information to help
you get more people into your classes and to sell more poles...ideas for class formats,
tried-and-true strategies for selling poles and even some templates for handouts and
flyers that you can customize to fit your own programs. And I also have a list of
miscellaneous tips that don’t seem to fit into any one category.
So our key objective of providing all this information is to help you get more people
registering for your programs and to help you sell more poles.
To create this seminar, I interviewed many of Urban Poling’s most successful instructors
and asked them to share their best advice. And I’ll be sharing my own marketing ideas
that I’ve been using over my five years as an Urban Poling instructor and master trainer.
Starting an urban poling program is really exciting, and the potential to help people get
fit and healthy - and make excellent money at the same time - is very good. But like any
business endeavor, it takes some work, especially at the front end.
To get us started today, Mandy Shintani is joining us. Of course you know that Mandy is
co-owner of Urban Poling along with Diana Oliver. She may have called you to check in
and say hello, or you may have met her at a conference, she may have lead your
certification course or she may have helped you with an issue on the phone. Mandy’s
been called “Canada’s premiere authority on Nordic walking,” and I’m sure you’ve seen
her quoted in newspapers and magazines.
Thanks for joining us Mandy.
Hi Barb. Thanks for inviting me.
Mandy Shintani:
Barb:
Mandy:
So Mandy, I know you’re speaking to Urban Poling instructors every day and that you
hear all kinds of success stories from instructors. It would be great if you could just get
right to it and tell us what you know about the instructors who have really thriving
classes and program.
Sure Barb, I’d love to. And you’re right – I talk to instructors across the country every
day and they all have different stories. Some of them are running 10, 12 or even 14
classes a week and are selling poles large numbers of poles.
Can you tell us what you think it is they’re doing that makes them so successful?
Barb:
Sure. In fact, I’ve noticed that the people who are teaching the most classes and who
Mandy:
are ordering the most poles from us have three things in common:
The 1st thing.... is that successful instructors always have a great personal story about
how urban poling has affected their lives and they tell this story really passionately.
I think we all like to talk about the research studies and list off all the benefits. But what
really seems to pique people’s interest the most are personal stories….
For example, my story (that you’ve probably read in Certification Manual) is that I’ve
always loved to walk, but for some reason I used to feel that I had to run to stay fit.
So every year, I’d set my New Year’s resolution to run twice a week and that usually
lasted a week or two - because actually I don’t like running. Then I tried urban poling
and I immediately loved it because I wasn’t sweating or feeling exhausted and
breathless...but at the same time I could tell I was getting an amazing workout. So now I
enjoy urban poling, and I don’t have to force myself to exercise... and I know that I’m
burning 20-46% more calories than when I’m walking.
I also tell people that I’m a sloucher by nature, so I love how the poles force me to
stand upright.
And I injured my shoulder a few years ago, and my physiotherapist told me that my
recovery was much faster than was typical because I was using the poles as part of my
rehab.
So that’s my basic story (which I would tell in more detail and with a little more
enthusiasm if I knew everyone listening wasn’t an Urban Poling instructor!) and I’m
sure lots of instructors have similar stories that people would be interested in hearing.
Here are 2 other personal stories from 2 very successful instructors:
One of our instructors Barrie Mills, who’s from Surrey, B.C., tells the story that he was a
couch potato who woke up one day, looked into the mirror and decided to change his
life. He lost 100 lbs, and after his weight loss he turned to urban poling to help him
keep it off the weight. Eventually he became an Urban Poling instructor and is very busy
teaching classes and selling poles.
Fran Betts, from Sarnia, Ontario, is another instructor who has an amazing personal
story: She had been a group exercise instructor for 10 years when she basically came to
a standstill due to osteoarthritis, then two hip replacements and then arthritis in her
feet that made if too painful to simply walk.
When she discovered urban poling, she found that she could walk and exercise…
Audio course continues...