Sole Sisters Victoria Walk/Run Program Information

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Mena WesthaverWelcome to Sole Sisters! You are about to embark on a journey that will take you further in your level of physical fitness, push your mental strength, and enlighten your emotional well-being. It’s all about YOU…and we look forward to cheering you on!

Relax, breathe, enjoy! 

The Program:

This program has evolved over the years with hundreds of women living the benefits of Sole Sisters. The program has many options, in fact, it has as many options as there are participants.

If at any time you are questioning if you ‘CAN’ do it, talk to a leader, talk to me, and remind yourself that there is no perfect formula to get you through the 5k, 10k, or half marathon distance. This clinic and its structure will help you complete these treks in whichever manner you have chosen keeping your safety and health first in mind.The first goal at Sole Sisters is getting each of us to the start line…after that, we always have an awesome time!

 

Sole Sisters Victoria Walk, Run, or Walk/Run Clinics!

Note

 

Want to give Sole Sisters a try? Please do – your first visit is always free…drop-ins are a great alternative after that if you are unable to commit to all sessions. $10/drop-in. $5 of your drop-in fee goes to support our Cub of the Clinic… a child in our community fighting a life threatening disease. Come and enjoy the Sole Sisters inspiration…better yet, you will be part of it!

 

 


Please Click the Appropriate Buy Now Button below to pay with Debit or Credit Card:

Clinics 
Sole Sisters 6 week "Fall back into Fitness" Program Tuesdays September 4th - October 9th (6 weeks) "Run" and "walk" out of the St. Joseph's Church Hall. 753 Burnside Road West.
Sole Sisters 6 week Fall back into Fitness Program [product #153]
Sole Sisters 6 week Fall back into Fitness Program [product #153]
Tuesdays September 4th - October 9th (6 weeks) 6:30-8pm St. Joseph's School Gym Come and train with Sole Sisters... a place for every”body”... to succeed! Because... we believe you CAN! Tuesdays - 6 weeks of proper walking, Pole walking and running instruction and additional informational talks regarding safety, proper body position and technique and more will be shared with you to help you get back on track! Sole Sisters is an inclusive group ~ welcoming ALL Levels of fitness! Come check us out ~ you will never want to leave! Your registration includes the Sole Sisters manual and log book and $25 to the Sole Sisters swag store where you can pick from a clinic shirt, back pack, hat, mug/water bottle - whatever you want to remind YOU that YOU are a Sole Sister!
Price: $59.00
Quantity:  
Fridays September 14th-December 14th (14 weeks)
9-10:30am
Meeting place: We will begin at the St. Joseph's Church and from there will be meeting close by in the neighbourhood for variation.
Sole Sisters walk, walk/run, run, pole walk clinic - for the 5km, 10km or half marathon distance [product #154]
Sole Sisters walk, walk/run, run, pole walk clinic - for the 5km, 10km or half marathon distance [product #154]
Fridays September 14th-December 14th (14 weeks) 9-10:30am Meeting place: We will begin at the St. Joseph's Church and from there will be meeting close by in the neighbourhood for variation. Sole Sisters walk, walk/run, run, pole walk clinic - for the 5km, 10km or half marathon distance Come and train with Sole Sisters... a place for every”body”... to succeed! Because... we believe you CAN! Pole walking and running instruction. Sole Sisters is an inclusive group ~ welcoming ALL Levels of fitness! Come check us out ~ you will never want to leave! Your registration includes the Sole Sisters manual and log book and $25 to the Sole Sisters swag store where you can pick from a clinic shirt, back pack, hat, mug/water bottle - whatever you want to remind YOU that YOU are a Sole Sister!
Price: $125.00
Quantity:  
All Levels Yoga: Tuesdays - Apr. 3 - Jun. 5 (10 classes): St. Joseph's Church Hall from 8:00 - 8:45pm.
All Levels Yoga: Tuesday nights 6 week series Tuesdays - Sept. 4 - Oct. 9 (6 classes)
All Levels Yoga: Tuesday nights 6 week series Tuesdays - Sept. 4 - Oct. 9 (6 classes)
Tuesday nights 6 week series Sept. 4-Oct. 9th 8-8:45pm $48 or $12 drop-in.
Price: $48.00
2017 - 365 Days of Sole Sisters
2017 - 365 Days of Sole Sisters: Buy Anytime: Program #132
2017 - 365 Days of Sole Sisters: Buy Anytime: Program #132
Enjoy any and all Sole Sisters clinics throughout the year, 2 personal training sessions with BCRPA certified fitness trainer Mena Westhaver and a personal/life coaching session with coach Tracey Gibson. A complete wellness approach fuelling your soul to your soles. Value: $525. Purchase at anytime.
Price: $399.00

 

Sole Sisters 2013 Group

 

What groups will be offered?

There will be as many groups as we need for the participants. The group definitions listed below are only to be used as a guide and a starting point for you. They will each naturally subdivide again and again to accommodate the many different levels that will shine through each of us.

Guidelines for the training groups:

Walkers: This group will range from first time walkers to those interested in power walking with the goal of finishing a specific distance in a faster time than the last!

Within this group we will have:

  • First Time Walkers – those that are walking for training purposes for the first time
  • Power Walkers 2 – those individuals that have walked a specific distance before and are looking at learning how to increase their pace through safe and effective power walking. This group will be designed for the more experienced walker and ‘walked’ at a faster pace.
  • Power Walkers 3 – dependant on participants, we will add groups as needed.

Pole Walkers:

The growing group of Nordic Pole walkers love the total body workout, the ease on knees, feet and hips, plus the camaraderie of walking in Quad Teams (4 pole walkers).  All groups will be building their fitness to the 10km level; some stretching to the 1/2 marathon level. Try NPW to see if you like it; poles supplied for first 2 lessons.  If you like pole walking purchase your own poles from SS NPW leaders for $91.

 

NewbiesThis group will be designed for those individuals that have never run before and are looking to try out running!  We will use a method of introducing run portions combined with walk portions… over time your run portion will increase as the walk increments decrease ending the clinic with a program that has you running/walking in a 10min/1min combination to complete 10 kilometers!  Within the Newbie group we begin by dividing into two sub groups:

 

  • Newbie Newbies  is a group designed for individual that are new to any type of physical activity.
  • The First Timers are for individuals that are currently participating in some other type of cardio activity; for example you may cycle, play tennis, or skate.  You presently do something active on a regular basis…however you have never run before.

Rebounders This group is designed for those of you who have run in the past from time to time. You do not feel like you need to start from the beginning but would prefer to begin with a run/walk combination option. Your run portions will be longer than the ‘Newbie’ group and eventually you will be straight running your entire distance. A “rebounder” is presently active in some type of cardio activity on a regular basis…however you have never run before.

Frontrunners  – this group is for those of you who have ‘been doing it, never stopped doing it, and want to do it better’. This group is designed for the runner who has been running consistently right up until this clinic start date and can run comfortably for 30-40 minutes without stopping. It doesn’t matter at what speed… it’s at YOUR comfort level. This group will work on strategies to increase overall speed, strength, and endurance with the end result of increasing your pace while running the distance.

Lastly, but never to be forgotten… the DETERMINATOR! This group is determinded to ‘get across the line’ even if it means on one foot… crawling… they will never give up. Yes, ALL the groups are determined however, this group is designed to provide an option when you may be feeling challenged beyond your ‘wants’. This group is the perfect choice if you are recovering from an illness, an injury, or just wanting a change. It will always provide a challenge and the motivation to keep you going! There may be unwritten rules and formulas followed in this group, but believe me they are working! Typically this group is introduced in week 4-5… or as soon as needed!

2013 Sole Sister Leaders

Common questions asked about the ‘groups’:

  1. Can I switch from group to group or am I stuck in my group once I pick?  You can switch groups whenever you need to!
  1. I feel like I can’t keep up… should I quit? NO… there is an option for you!  Remember the Determinators!  Read above…
  1. I am a walker? Is that okay if I just want to walk? Yes, absolutely!  Please note that the walking groups described above are for people that want to be athletic walkers! YES walking is a sport, it is athletic and it is a wonderful way to be physically active! 
  1. How often do I have to do this? You will participate every Tuesday in the group setting.  In addition to this workout you will be given 2 homework sessions to do… and yes we encourage and help to organize other ‘sister’ sessions!  It is always more fun to recreate with a friend. For best results you will want to do these workouts in between days of rest or cross training. For example:  Tuesday, Thursday, Saturday or Sunday for our clinic is a great schedule to follow.

The Weekly Class:

Each Tuesday we will come together to take some time out for ourselves.  We will begin with a breathing exercise, go over any necessary information that needs to be covered, participate in an educational component, participate in an interactive and safe warm-up, walk or run in your group of choice and end with a proper cool down and stretch.  We will also have many guest speakers that will be coming to visit our group and share their experiences, knowledge and expertise in their area of health and wellness.

Program Dates, Times & Details for Sole Sisters 2018 Winter Clinic:

Please note we purposely will train you to be ready for popular community events however, there is NO obligation to participate in these events and event registration is done separately. The Tuesday night clinic meets at St. Joseph’s School Gym located at 757 West Burnside Road at the corner of Burnside Road West and McKenzie Avenue and the Thursday morning clinic meets on the same grounds but in the St. Joseph Church Hall; please enter through the lower back door. Parking is free, however car pooling is greatly encouraged as space is limited! Parking is also permitted in the Spectrum School parking lot during evening sessions except on dates noted (I will tell you when those are as dates come near). You can park anywhere in the front or back parking lot at the St. Joseph’s gym. Enter the building from the front of the gymnasium – you will see the ‘sister’ signs that line the walkway.

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Yes, we still take registration the good ole’ fashion way! Instructions for Paying with Cash, Cheque (payable to Sole Sisters Victoria) or e-transfer:
STEP 1: 
Please click here for the registration form.  Note: the Word document will download to your computer. 

Please click here to fill out the 2018 Sole Sister Victoria Registration form and the Physical Readiness Questionnaire. 
 
STEP 2:
Please bring your completed registration form and the Physical Readiness Questionnaire form with you to the clinic to complete your registration OR scan and send it to the Sole Sisters Victoria Registrar Lois at loisr1950@gmail.com
 
You can also mail or drop off your registration to 1040 Tulip Avenue, Victoria, B.C., V8Z 2P9.  If you are planning to bring it to the clinic on night one, email me at solesistermena@telus.net so I can begin to include you in pre-clinic information. 

 

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YES, you CAN register at anytime during the clinic.  Please contact Mena at solesistermena@telus.net for more information.