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Walk Your Way Fit offers proven walking programs for all fitness levels and goals. It covers topics such as walking form, strength exercises, dynamic warm-ups, active and static stretches, modifications, and amplification tips and strategies, helping readers find enjoyment and success in reaching their health and fitness goals.
List of contents
Foreword by Ray Zahab
Introduction
Part I. Foundations for Your TrainingChapter 1. Benefits of Walking
Chapter 2. Anatomy and Physiology of Walking
Chapter 3. Gear and Terrain
Part II. Master the FormChapter 4. Breathing and Alignment
Chapter 5. Gait and Walking Technique
Part III. Prepare for Your WorkoutChapter 6. Warm Up and Cool Down
Chapter 7. Amplification Tips and Strategies
Chapter 8. Modifications and Injury Prevention
Chapter 9. Strength Training for Walkers
Part IV. Walking Workouts and Training PlansChapter 10. Time-Based Workouts
Chapter 11. Purpose-Based Workouts
Chapter 12. 5K, 10K, and Half-Marathon Training Plans
About the author
Sarah Zahab is a registered kinesiologist, clinical exercise physiologist, and group fitness instructor with over 25 years of full-time fitness industry experience. She studied human kinetics at the University of Ottawa and graduated with honors (magma cum laude) with a bachelor of health sciences degree and a minor in biology. Zahab is constantly continuing her education with various courses, workshops, and conferences and regularly reviews journals and evidence-based research from multiple sources.
A former international fitness competitor, Zahab was fortunate to represent Canada at the Ms. Fitness World competition four times, placing in the top 20 for three of those competitions (2004, 2005, and 2007). She has been a nationally ranked race walker and is the 2012 and 2014 winner of the Ontario race walk championships (5,000 m) as well as the 2016 winner of the Canadian indoor national championship (3,000 m). She enjoys leading walking groups and regularly partakes in a vigorous walking regimen herself. A dancer from the age of three, she also has a background in competitive dance (jazz, tap, and hip-hop) as well as an extensive background in ballet and Middle Eastern dance.
Zahab presents fitness workshops at conferences in Canada and internationally. She is passionate about elevating health care practitioners’ knowledge and skills to help the general population improve overall health and wellness. She is often sought out to present, and she draws record numbers of delegates to her sessions. She was awarded the canfitpro Canadian Presenter of the Year Award in 2023.
Zahab is the owner of Continuum Fitness & Movement Performance, a multidisciplinary clinic in Ottawa that has assisted 12 athletes in successfully participating in the Olympic Games. She is a former fitness expert for the
CTV Morning Live television show (Ottawa), where she provided expert advice to their large viewing audience for over 10 years. She has also authored articles featured in various publications.
