FITNESS & HEALTH

At GraceWalks we pursue a regular and personalized exercise program using a revolutionary fitness walking technique called ChiWalking. The technique uses the mental focus, positive energy and injury prevention of Tai Chi along with the grace, power and fitness and long term weight loss potential of walking. This technique can be practiced by persons of any age or fitness level. Also, along with your personal coach you can easily transition safely and smoothly from ChiWalking into ChiRunning. You decide! 

The Chi-Walking and Chi-Running Technique Training is a technique that combines the mental focuses of Tai Chi (Chinese Martial Art) with the traditional health benefits of traditional walking and running to provide a fitness practice that prevents injury and allows the body to be more energy efficient allowing the body to have more energy to go greater distances.
Chi-Walking and Chi-Running offer an easy and cost-effective way to introduce a regular exercise practice into your day.

PRICING AND RATES

Overview of Chi-Walking and ChiRunning for Groups

 

FREE Introducing ChiWalk and ChiRun

What it is?

  • How Chi-Walking and ChiRunning benefit our health, mentally and physically and assist in reducing health care cost?

  • How the ChiWalking and ChiRunning Technique differs from Traditional Fitness Walking and Running

  • Concepts of the technique

    • What is Tai Chi & its health benefits

    • Posture

    • Balance

    • Postural and Directional Alignment

    • Injury Prevention

    • Energy Efficiency / Alignment and Relaxation

    • Moving from you “Core”

    • How to cooperate with nature’s forces / gravity and the force of the road

    • Mental Focus

    • 4 components of ChiWalk and ChiRun Posture

Practice Levels for Group WorkShops

  • Level  One: Introduction to ChiWalking 

  • Level Two: ChiWalk/Run

  • Level Three: ChiRunning

"Explanation of Levels of ChiWalking and ChiRunning"

Level One / Begin ChiWalking

 

  • Introduction to technique

  • Posture Development

  • Upper Body Focuses

  • Lower Body Focuses

  • Introduction to Body Losseners

  • Begin ChiWalking

  • Cadence goal of 150+ or 75 per leg

 

Level Two / Begin ChiRunning
 

  • Review of Level One

    • Posture Development

    • Upper Body Focuses

    • Lower Body Focuses

    • Body Looseners 

  • Running Form 

  • Breathing ChiRun / Gear 2

  • Cadence goal of 160+

Level Three / Intermediate ChiRunning

  • Gears and Stride Work

  • Cadence Work

  • Breathing

  • Hills

  • Gear 3 and 4

Introduction: to Chi-Walking

 

"Introduction to ChiWalking" is for all fitness levels and is a 2 hour class of intensive training on how to begin using the ChiWalking technique - Cost is $60 / If you have prior coaching experience with us and just need a refresher the cost is $40.00.

  • What it is?

  • How Chi-Walking and ChiRunning benefit our health, mentally and physically and assist in reducing health care cost?

  • How the ChiWalking and ChiRunning Technique differs from Traditional Fitness Walking and Running

  • Concepts of the technique:

    • What is Tai Chi & its health benefits

    • Posture

    • Balance

    • Postural and Directional Alignment

    • Injury Prevention

    • Energy Efficiency / Alignment and Relaxation

    • Moving from you “Core”

    • How to cooperate with nature’s forces / gravity and the force of the road

    • Mental Focus

    • 4 components of ChiWalk and ChiRun Posture

  • Practice of and evaluation of Posture, Alignment and Balance

  • Lower Body Focuses

    • Ankle Lift / Practice and evaluation

  • Upper Body Focuses

    • Arm Swing / Practice and Evaluation

  • Lower and UpperBody Focuses (Putting it all together) 

  • Evaluation and Recommendation for at home practice

Introduction to ChiWalking and ChiRunning

"Introduction to ChiWalking and ChiRunning" is for all fitness levels and is a 4 hour class of intensive training and evaluation that takes you from ChiWalking into ChiRunning                    - Cost is $120 / If you have prior ChiWalking coaching experience with us, you may qualify for a 3 hour class that transitions you into ChiRunning and the cost is $90.00.

  • What it is?

  • How Chi-Walking and ChiRunning benefit our health, mentally and physically and assist in reducing health care cost?

  • How the ChiWalking and ChiRunning Technique differs from Traditional Fitness Walking and Running

  • Concepts of the technique

    • What is Tai Chi & its health benefits

    • Posture

    • Balance

    • Postural and Directional Alignment

    • Injury Prevention

    • Energy Efficiency / Alignment and Relaxation

    • Moving from you “Core”

    • How to cooperate with nature’s forces / gravity and the force of the road

    • Mental Focus

    • 4 components of ChiWalk and ChiRun Posture

  • Practice of and evaluation of Posture, Alignment and Balance

  • Lower Body Focuses

    • Ankle Lift / Practice and evaluation

  • Upper Body Focuses

  • Arm Swing / Practice and Evaluation

  • Lower and UpperBody Focuses (Putting it all together) for ChiWalking

  • 3 hour Class...Transitioning into ChiRunning

  • What is the practice of ChiRunning and how it will differ from your current running practice

  • Evaluation of present running practice

  • Evaluation of present Walk/Run Practice

  • How the "Lean" to transition into ChiRunning

    • Practice and Evaluation

  • Gears and Stride Length

    • Practice and evaluation

  • Breathing

  • Body Looseners

Final Evaluation and Recommendations for at home practices / also includes 4 weeks of FREE online evaluations and recommendations

ChiRunning

Cost is $190 is a full day of training ( 8 hours of intensive training) in addition to the above level trainings


includes all the concepts providing an overview of the technique and in addition includes:
 

How to… 

 

  • Personal evaluation of current walk/run technique

  • Practice body posture

  • Practice body balance

  • Move from your “Core”

  • Prevent Injury

  • Achieve optimal Energy Efficiency

  • Achieve mental alertness and mindfulness practices

  • Achieve optimal arm swing (walking and running)

  • Understanding “Ankle Lift”

  • Achievement of 5 Mindful Steps 

  • Achieve optimal Energy Efficiency

  • Achieve mental alertness and mindfulness practices

  • Achieve optimal arm swing

  • Understanding “Ankle Lift” as you move into arm swing

  • Moving from your “dantien” into running

  • “Window of Balance”

  • Moving into Optimal Cadence

  • Move from gear 1 to gear 2 to gear 3 and 4.

  • Stride Length

  • Breathing

  • Body Looseners or Warm Ups

  • Stretches

  • Take it on the Road

  • Hills

  • Personal Re-evaluation of Technique

This program also includes a 4 week FREE online coaching evaluation to help you continue to perfect your practice and guide you to your next level of training.

Walking Icon.png
Walking Icon (1).png

Any exercise program that benefits your overall health and performance requires that you practice it on a regular basis and build continuously your endurance. We also provide online monthly coaching that builds your, confidence, self-esteem and motivates you to keep working towards improving your fitness. The online course challenges you to build your endurance weekly. We build weekly into moving from a 5K distance to a full marathon.

Cost is a one-time fee of $75 and $15.00 per month / former students can receive a discount on the one-time fee - check for specials and waivers, during your class. 

Walking Icon.png
Walking Icon (1).png

We support team building through virtual challenges and practices towards preparation for on the road “Races and Challenge” Events.  Call for details.

Walking Icon.png
Walking Icon (1).png

Personal Coaching is also available!  Cost is $75.00 for the first 2 hours and $30.00 per hour for additional training. (mileage cost may apply outside area…

please call for details).

Body Banner_Grace Walks.jpg
Body Picture Format_GraceWalks.jpg