Stay Winter Fit with Nike Training Club

Baby, it's cold outside. And, if you're like me, winter can sometimes make working out seem less than desirable. After all, who likes to dress like a mummy to go for a run, or risk slipping on ice when out for a walk? 

Although you may want to stay snuggled up in your warm bed, winter shouldn't be a time that your fitness plans hibernate, especially with all of those holiday parties and baked goodies around. With the right attitude and mix of workouts, exercise can help you beat those winter blues.   Nike Training Club has made it easy to do just that with a mix of strength training, cardio, your choice of yoga,pilates/barre and rest days.

Simply download the NTC app and like the Nike Training Club facebook page for weekly schedules to help you stay winter fit. Here are the weekly schedules posted thus far:

Of course if you want to take it outdoors you can  go out and play! The best part about playing is that it doesn't feel like working out - though you can still get your heart rate up and have an excellent cardio session. Have a blast in the winter wonderland outside by making snow angels, having a snowball fight or even building a snowman  No snow in your area? Try ice skating - you can do indoors or outdoors.

Be sure you always stay safe no matter what you do, especially if you decide to enjoy the winter weather outdoors. But most of all, have fun out there. It's a wonderful time of year...enjoy it!

Toronto's Nike Training Club

NTC @ the Academy of Lions

Most of you know I am an avid fit nut and my go-to fitness app since 2009 has been the Nike Training Club   Well wasn't I over the moon when Nike Women announced that classes were FINALLY coming to Toronto.  I've attended 4 classes already and let me tell you it  will have your body in pain for days (in a good way) The NTC classes offer a wide variety of FREE group fitness classes. Yes, you read that correctly.  It is such a nice space with a great vibe. If you live in the area I highly recommend checking it out.  Follow them on social media for more info about classes and events! 

@nikewomen

@NikeToronto

Nike Training Club Canada FB

ABOUT

Nike Training Club Toronto is a new club to inspire both women and men live healthier lives while providing a fun atmosphere in which to work out by offering complimentary workout classes

Mission

If you have a body, you are an athlete.

 WHERE

ACADEMY OF LIONS
64 Ossington Ave  Toronto,

Saturdays at 12:00pm

Mondays at 6:00pm

Wednesdays at 9:00am

(416) 538-4967

WORK OUT EXPERIENCES 

Toronto trainers lead group classes and work outs, which are available at no cost to those that RSVP through the Nike Training Club - Canada facebook page.   

NTC Classes: Live instructor-led experience modeled after the popular smart phone Nike Training Club (NTC) full-body training app that caters to every level of fitness. Bring your friends and get ready for some intense plyometrics! You will run, jump squat, burpee and lunge and you won't stop until your legs feel like J-E-L-L-O! The workouts are fun and the trainers are always extremely motivating.

You will sweat.. and sweat, ladies and gentlemen, is fat CRYING.  

Back and forth handshake planks 2min
lead by Paluna Santamaria
*side note the men where whining in pain :P

sweat smile and repeat

Everyone SHOULD sweat. When I am working out on my own, you best believe that I look like a hot mess afterwards. My one exercise rule for myself has always been the following: Break a sweat everyday. 

5 Benefits of Sweating

There are many benefits of sweating— makes you beautiful, fit, happy and healthy. Start embracing it NOW and here’s why:

SWEATING KEEPS YOUR BODY COOL

When you do any type of physical activity, your body will heat up which means your heart will have to work harder to improve circulation but sweating helps to lower your body temperature— which is also the primary function of sweating!  Sweating also relieves mental stress. Have you ever had a spike of emotion and you break out in sweat because a situation went wrong and you start panicking? Your body is trying to relieve you of the stress by sweating it out.

SWEATING HELPS YOU GET FIT

If your heart isn’t working as hard because your body’s cooling mechanism is in full-swing, your cardiovascular activity will improve and that is why athletes and “fit people” tend to cool down faster than unfit people. So the more you exercise and the more you sweat, your body will be trained to recover faster.

SWEATING IS A NATURAL DETOX

Wasting your money on gimmicky detox methods? STOP! Get a good sweat session instead by doing some cardio - dust off those aerobic dvds or brisk walk/jog or run around the block, just get moving. Your body is sweating out toxins and disease out of your body; this includes salt (which causes excess bloating), cholesterol, alcohol and harmful metals such as mercury (from fish). Although it doesn't sweat out all these toxins, it will help your liver and kidney speed up the process.

SWEATING MAKES YOU HAPPIER

When you exercise and sweat, endorphins are released to lower your stress levels and brighten up your mood.

SWEATING MAKES YOU BEAUTIFUL

Sweating unclogs pores to improve tone, clarity and texture of your skin. Sweat also has a natural antibiotic called, Dermcidin, which will kill some bacteria on your skin. 

Make sure you are exercising within your target heart rate, and ask yourself if you are exerting enough energy during your workout. If you can hold a conversation while you are exercising, you are probably not doing much. YOU are in control of your workout intensity. If you are certain that you are training hard, but you are not sweating, this is a serious medical condition called anhidrosis, which should be addressed immediately.

If you sweat very little or don’t sweat at all, there can be many reasons that are interfering with your body’s heating and cooling system. You could be severely dehydrated, have water retention issues, low blood pressure, your workouts aren’t intense enough, you have less sweat glands or you have a disease that is preventing you from sweating. Or it could be nothing at all and your body was just built that way.

Everyone should sweat in extreme situations so if you aren't sweating at all, it’s time to visit your doctor and take preventive measures to ensure that you do not overheat because your body can’t cool itself down.

So next time if you are jealous of someone who doesn't sweat at all, DON’T BE. Because it’s nothing to be jealous about.

ODE TO RUNNING

With this weekend marking 1 yr since I ran my first marathon and discovery of the plethora of benefits of running I wanted to write a little poem .

ODE TO RUNNING

Days spent hitting the streets

each run learning new techniques, and routes to defeat

I get cramps in my legs and feet,

that get worse with every mile I beat.

Running is a whirl of colour and sound

as I run the streets around.

Running keeps me sane

when life is sometimes heartache and pain.

To run is to be alive and free,

this is what running means to me.

To all my running sole-mates this weekend - Good luck, you got this and ...

Nike+GPS challenges are here! Are you game?

Nike recently updated their popular Nike+GPS running app a few days ago, bringing it to version 4.3. The update includes handful of improvements and one new BIG feature - NIKE+ CHALLENGES.

With this fun new update you can now challenge your friends to a race. Set the distance and finish date, send an invite to another Nike+ users, and the app will track each of your runs to see who hits the goal first.

Here are the release notes for 4.3:

INTRODUCING NIKE+ CHALLENGES 

Ready to take on your friends? With Nike+ Challenges, you’ll compete with your friends and motivate each other to go farther and faster than ever before. Track your progress, top the leaderboard, and snag a medal. Every run counts. 

• Choose a distance and invite your Nike+ friends. 
• Keep track of who’s in the lead and stay motivated through group chats. • Finish a Challenge before your friends and take home a medal. We’ll leave the bragging rights to you. 

snapshot of a challenge I created 

Give it a try and if you find it's not for you, you can opt out of the challenge.  The update is great for recreational runners to up their game up :)

You can download the Nike+GPS in the App Store, for free.

Father's Day without Daddy

A huge first is careening down the road; the first Father’s Day without Daddy. Still doesn't penetrate, doesn't seem real, doesn't register.  I no longer have a dad to celebrate with.

My favourite picture of Dad & I

It will be so hard to escape the loving moments I'll see around me on that day and not want to hole my self up in my room to avoid the feeling I know is going to make me sad.

Ontario Place - He was always making us laugh

I close my eyes every time I walk by a card rack. Because there they all are:

• "To the Best Father in the World!"
• "Dad, You're the Greatest!"
• And, of course, "Happy Father's Day, Daddy. I love you!"

Dad loved those funny SHOEBOX cards at Hallmark, he got a good laugh from them.  So while I'm happy for all those families that are celebrating this Sunday, as they should be - I can't help but be a little melancholy. 

Daddy and his princesses

I still have moments where I forget for a split second that he's gone. This past Wednesday on the subway I thought I saw him running for the train and I was about to yell out for him to hurry, but caught myself midway as I opened my mouth and thought "wait that's not him, Dad's not here that's just a guy wearing a similar jacket and knapsack" and the tears began well up in my eyes and down my cheeks.  

top photo 2010
bottom last family photo 2013

After my Dad passed away, I dealt with the grief by running and talking to him.  It's definitely helped keep me sane and avoid going down that dark path.  

I miss his beautiful smile

Daddy you are missed and loved so deeply.  You were an amazing Dad, my best friend, the most hilarious person I've known, and the best singer :).  I’m going to miss chatting about latest shows, movies, and current events.  I’m going to miss your funny emails.  I’m going to miss your big hugs and yummy experimental cooking  But most of all I’m going to miss hearing you say, “I love you sweetie”, and I hope you know how much I love you. 

Happy Father's Day to all the men who, day in and day out, are watchful of what's going on in the lives of their children. Who encourage them to follow their dreams. Who truly enjoy their company. And who, when they are gone, leave their children with memories to last a lifetime.

ADD THIS TO YOUR ROUTINE: KETTLEBELL SWINGS

Kettlebells can be intimidating, but this easy move is perfect for newbies and experts alike. Grab the handle with palms facedown. Lower the body towards the ground, keeping the arms in front of the body. Use the hips to explode forward to a standing position again, making sure the glutes and core are engaged.

Do it Today: At the gym, do two-handed kettlebell swings to work the shoulders, back, hips, glutes, and legs in one smooth swing.

one-handed kettlebell swings

Nike Training Club also has a 30 min Dynamic Kettlebell workout reward after earning the 3,500 badge. It's a toughie! 

Now go & get at it!!

Checking in...

How's everyone doing with their 2013 goals? Have you given up already? I hope not and if you have here is some inspiration for you to get back on track!

Ready to start making better choices? Already made one today? Get in on the action and let the world know by using the #imagreatist hashtag on Twitter!

Healthy grocery shopping list

Healthy eating doesn't start in your kitchen. It begins when you wheel your cart down the aisles of your local supermarket.  My go to supermarket is Whole Foods, but if you can't get to one, any grocery store will do just select your items carefully.

Having these healthy foods on hand will give you enough meal and snack options, for home and work. 

For Your Pantry 
Cereal (without cartoons on the box;P try for at least 4 grams of fiber per serving) 
Wheat crackers 
Brown rice 
Whole wheat pasta
Tomato sauce (check the ingredients - you want a sauce made with only tomatoes, olive oil, and spices - no corn syrup or sugar added) 
Canned diced or whole peeled tomatoes 
Canned tuna and/or salmon packed in water 
Low-sodium canned soups (such as Campbell’s Healthy Request ) 
Basic seasonings: salt, pepper, brown sugar, taco seasoning, hot sauce like Tabasco or my favourite Sriracha , low-sodium soy sauce 
Healthy oils like extra virgin olive oil, canola oil, and nonfat cooking spray (keep oils out of the sun, in a cupboard, so they do not get rancid) 
Low-calorie hot chocolate packets 
An assortment of teas - I am hooked on David's Tea lots to choose from, but on the pricey side 
Granola bars
Bananas  
Avocados (when available) 

Your Refrigerator 
Fruits and veggies galore (apples, oranges, lemons, lettuces, tomato, cucumber) 
Nonfat/low-fat milk 
Nonfat/low-fat yogurt 
Calcium-enriched orange juice 
Eggs 
Natural nut butters - almond or peanut 
Low-fat cheese: reduced-fat cheddar, part-skim mozzarella
Butter - I like Spreadables Light
Mustard 
Salsa (try to buy fresh salsa whenever possible) 
Dark chocolate 

Your Freezer 
Frozen veggies (broccoli, spinach, peas) 
Frozen fruit (raspberries, strawberries, blueberries) 
Skinless chicken breasts 
Frozen cooked shrimp 
Low-calorie ice cream treats 

*If you must have a cheat meal make it once a week & it should be a REASONABLE portion of whatever you want. But like I said, keep it reasonable! Also, try to make it on a day where you are very active if possible.

Serena Williams "Serves" Her New Nike Training Club Workout

If you want to build a strong body, you have to build a strong core. Your core is made up of all of the muscles of the abdomen, back, and pelvis. Having a strong core will assist you in all that you do, from daily chores to running and lifting in the gym. A strong core is also important to help avoid injuries of the lower back. There are so many programs available to strengthen your core, it’s hard to figure out what works and what doesn't.  Below you’ll find new core exercises available exclusively on the Nike Training Club designed by American professional tennis player currently ranked no. 1 in women's singles tennis Serena Williams - do each drill for 1 min then repeat 2-3 times.

*Need a push? Here is a  30 day NTC challenge starting April to complete this workout once a day. To join just let @TiaraBeth know via twitter or on her blog so she can hold you accountable. 

*Don't have access to a stability ball? You can do any of the other 15 mins abs focused drills on the available on the NTC app   

STABILITY BALL BACK EXTENSION
Start with the stability ball under your chest, hands and feet on the floor. Place your hands behind your head. Use your core to lift your head and shoulders until you feel the stretch. Lower your head back to start position. Repeat.

STABILITY BALL KNEE TUCKS
Lay with your stability ball under your waist. Walk your hands out and tuck your knees until the ball is under your shins. Keeping your core tight, push your legs back straight to roll the ball back up to your waist. Repeat.

STABILITY BALL TRANSFER - *my personal favourite
Lay on the floor, arms above your head. Squeeze the stability ball between your feet. Keeping your core tight, lift the ball to hip level. Lift your shoulder blades and raise your arms to transfer. Lower your arms and legs to the start position, without losing form.

RESISTANCE BAND HIP EXTENSION
Start on all fours, with the band around the sole of one foot and one end in each hand. Lift the knee and push the foot out behind you to straighten your leg.

RESISTANCE BAND LATERAL STEP REPLACE
Start with the band under both feet, one end in each hand. Feet shoulder width apart. Keeping your core tight, step one leg sideways to stretch the band. Step with the other leg to bring both feet back under your shoulders. Repeat until time to change direction. 

Serena behind the scenes as she films her NTC workout.

Running with a heavy heart and a cause

I recently lost my Dad to advanced colon cancer.  The anger, sadness and pain that followed was overwhelming, and if it weren't for my amazing fiancé and friends who listened to me and encouraged me to get back into running, I don't know where I'd be now.

Running has helped me cope with the loss and pain.  It gave me time to think about my experience and sort out my feelings.  For most people the grieving process is a life-long journey of coping and despite what people tell me, it’s nothing one “gets over.” It simply is something you learn to live with.

Next weekend I'll be running the Nike Women 10K race.  I will dedicate this race to my Dad . I will be running with a heavy heart, and yet my spirit will be lifted by the memories we shared. I’m not sure what a heavy heart weighs, but I’m betting it will be more than offset by the inspiration he will always continue to provide.

My Dad was an avid cheerleader for all members of the family, and he was always happy listening all about my running endeavors. When I would visit him at his work for his lunch break, he would always ask how many miles I ran that day. 

I know he would want me to go ahead and run and most importantly live our lives to the fullest, and I will be carry his picture in my pocket during the race to symbolically have him at my side. 

Later this year June 2nd I will also take part in the Colon Cancer Canada's Push for the Tush in memory of Dad.  I want to encourage all of you to take part or at the very least become more active and healthier by simply walking more or running.

Running can be a very introverted activity. A person generally runs for the personal reasons of keeping himself or herself in shape, experiencing the joy of running a personal best, and competing against other runners. However, running can also have a positive impact on other individuals. By running for a cause, you are not only improving your life, but also the lives of others. In this way, the sometimes selfish sport of running can be a wonderful gift to your fellow human beings.

If you have always wanted to run a specific race, but simply did not have a motivation to sign up, consider using fundraising as your ultimate motivator. Running for a cause may be one of the most rewarding things you ever do.

Still need more motivation? Read about Robin Arzon and how she joined forces with MS Run the US to run across the US while raising awareness and funds to END MS.  Her passion and drive has inspired me to take my running game to a new level.   

Moving on, but never forgetting...

Feb 14 (Allan-tines Day as his cousin worded it) was my father's service. Over 200+ people showed up to mourn my father's passing and to celebrate his life. It was an incredible tough, sad and yet powerful day. What follows is my eulogy, which a few people asked me to post.  I have to say, it was probably the hardest speech I have ever had to give.

While it is very painful to say goodbye to my dad, I am comforted at what he has done for our family and his friends over the years and during his last few months. My dad had many hobbies and met a lot of people through them, he looked for every opportunity to learn more about them and offer advice and help when needed. He helped my sister and I through homework. He helped my mom with everything - he spoiled us with his delicious cooking. He helped me figure out a major, how to confront myself, and how our finest moments in life are only reached when we are challenged.


It looks like God just hired a new angel. God, you apparently have something greater planned for my Dad. I request that you provide him the following to maximize his happiness and productivity. Please give him his favorite simple pleasures in life: 
Please give him a spacious table full of supplies and endless model kits to assemble and paint. 
Please give him a sushi bar and a home theater w/his fave Godzilla movies w/Tenchi (our pet cat who passed away this past Nov) at his lap. 
Please give him a sweater and wool socks to keep warm. 
Please give him all of the love, laughter, and wonderful experiences he had in this life and more.


Thanks to mom and sister for every comfortable moment he had. We are all privileged and honored by every minute of his life. In his field of work my dad learned many things:
- Live honestly and with integrity
- Work efficiently and make the most of every moment
- Cherish what you have
- Find a way to make others smile and find things that make you smile
- Put 100% into every task no matter how menial.


I will end this tribute to my father’s life and legacy by a very simple, profound comment he made when he was ill. He said one afternoon, “I know my cure” and he pointed up towards God.


Thank you all for touching my dad's life and allowing him to touch yours.
Daddy, I love you and I miss you so much. I will always do my best to honor you.

End.

Today Feb 20,  I am back at work and slowly trying to get back to living because that is what my dad would've wanted for his family.  I know that even though he is not physically here with us, he is in our hearts & memories. 

If there is one thing I can take from my Dad's passing is to live, laugh and love each day to the fullest.

It's all about the TUNES! via Elle Linton

It's all about the TUNES!

Working out with music is a great way to make the time spent burning calories more enjoyable, but beyond offering your ears something fun to hear, recent studies and research have also suggested that working out with music can improve your mental acuity when you train. Music can also have the positive effect of helping you to train longer and harder by allowing you to concentrate on the rhythm of your workout rather than on the difficulty of your exercises.

My friend Danielle has offered her 60min NIKE NTC mix to download and  help you get out there & sweat to the beat.

Dashing through the snow

HAPPY NEW YEAR EVERYONE!!! I hope you all had a wonderful time w/family & friends over the holidays and also managed to keep active.

I did a few 5K's, NTC workouts and worked on my yoga.  I found this really helpful site Yoga Journal  that has videos from beginner to advanced to help me master some moves.

Here are some pics of workouts I got in over the holidays:

My first day off I enjoyed a 5K run w/my little sister.

Christmas Eve another 5K, with some upper body workout  & ended w/some much needed yoga.
hehe like my harem pants?

Dec 29 - 5K in 8cm of snow WHAT!

Yup I ran in the snow and it was exhilarating!  There is no better feeling than hearing the ice and snow crack beneath your feet as you motor along.  So I thought I'd share some tips on running in the snow.

• Running during snow season is very different from other times of the year. Your body will become exhausted far more quickly and will use up its energy reserves very quickly. Drink a lot of water to keep hydrated and carry some snack bars or nuts to keep you sustained

• Let people know where you're going, and how long you're going for. If you get stuck somewhere or fall, it will be nice to know that people will be looking for you or simply run with your phone.

• Snow is great for resistance training, try finding some deep snow on a level surface and sprinting through it.

•  Ensure that you wear appropriate shoes, try a good pair of trail shoes with added traction. I used my Nike ACG's

• Dress in layers, start with a sweat wicking base layer, DO NOT wear Cotton as this will soak up moisture and keep you wet=cold! Then on top of the base layer go for a Gore-Tex material jacket or windbreaker. If really cold get a fleece type middle layer on.

• Get some lip balm on!

• Finally, you cant beat that feeling of being out there when everyone else is curled up in front of the TV, that’s one of the best things about running through winter, the feeling that your doing something not many people would like to. 

• Oh and don't forget to make sure you've got some nice hot soup or hot chocolate to come home to for a quick recovery/warm up.