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

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.   

Set your goals for 2013

Running a marathon never crossed my mind, but thanks to @NikeWomen for putting me up to the challenge, I completed my very first half-marathon this past October in San Francisco. Lots of hard work, dedication, and discipline went into accomplishing this challenge and it was an unbelievable feeling to finally cross those mats at mile 13.1. HUGE THANK YOU to the amazing women of Nike and awesome ladies I've met along the way on Twitter.

I want to encourage everybody to try and set a fitness goal of doing something that pushes your limits a little bit this upcoming year.  No, you don't have to sign up to run a marathon, but if you've never ran a 5k, set a goal and work to it.  Running not your thing?  That's ok - try biking, power walking, yoga, boot camps or weight lifting. It's very important to stay somewhat active and get proper exercise.  So let's get started...set that goal!

Set a Goal - it all starts with a setting a goal and committing to it.  And make this goal realistic.  If you're new to working out, set a goal to run a 5k.  Just find something that you feel will challenge you in your own fitness levels and work to achieve this goal in 2013. 

Stay Focused -  There are going to be times when you just don't want to get out of bed and go workout.  Push through those times and get up & get rolling! 


Mix up your routine - As a rule of thumb, never use the same routine for more than 4 weeks.  Muscle confusion is the key and there are great programs out there that can help you with this.  (P90X, Crossfit, and my personal favourite Nike Training Club )

Don't get Discouraged -  It's not always easy, but keep your head up and push through! Don’t worry about what others are doing, focus on what you can do.

Celebrate accomplishments - Reward yourself for accomplishments ie) first 5K run or logging in 100 miles. A small reward like a favorite treat can help keep you motivated :)

I crossed the finish line & this was my treat to myself ;)

We came, we ran, we conquered...

Race day finally arrived.  I woke up at 4am, did a few leg swings and hip rotation warm ups, updated my blog and waited for room service that never came!  Yikes...10 min to go before I head to the lobby and meet the rest of the girls and I've eaten nothing.  Luckily, the race kit that was provided had a peanut butter and chocolate energy bar - phew.  Better than nothing!

When we exit the hotel we're greeted with cheering and loud music.  The energy was just overwhelming and I loved every bit of it.  Definitely gives you that extra boost you need to overcome any nerves. 

Last Nike+Fuel shoot before we take off!
Karen, Renisha, Elizabeth, Tiara and myself

Huge sea of runners

 Lunerglide+4 buddies

And we're off..

Once we started, we made our way through an amazingly scenic course.  The first 2 miles I ran accompanied by my new friend Renisha.  We ran through financial district past the Transamerica Pyramid, all along the waterfront of the Embarcadero where we lost each other :( I waited for her, even jumped up and down to see if I could find her, but sadly I never did.  So off I went alone -  just me and 27,000 women pounding the streets of San Fran.  

I continued past Fisherman's Wharf, Fort Mason, along the Marina Green, past the Palace of Fine Arts and Crissy Field, then headed up a long huge hill at mile 6 into the Presidio, exposing views of the breathtaking Golden Gate bridge under thick fog.  The excellent training schedule Marie Purvis provided definitely made me more than prepared for these hills. I rocked them!!!  The scenery and the energy from other runners also helped to distract from the inclines as well.  

This is where the tight crowd started to break from the walkers to runners.

Made it to the top of the 1st hill!

                                               

The fog was like soup - the Golden Gate bridge is somewhere underneath it... 

At mile 10 I hit the Great Highway, which was a nice downhill mile, until the course cuts into Golden Gate Park at mile 11 for one last gradual, but difficult uphill mile not because of fatigue or pain, but because my left contact lens starts to blur - sand or dirt flew into my eye and I can't see clearly!  GAH! So I step to the side, blink rapidly and finally whatever was there is now gone.

Finally, we reached mile 12 and we looped back out of the park to head to the finish line on the Great Highway along the beach.  There were numerous supporters along that last mile helping to cheer the runners on.

As soon as I saw the finish line, I don't know what got over me, but I just bolted and gave whatever energy I had left. Even the commentator saw and said "Wow - check out the burst of energy on that one, she wants that Tiffany's necklace bad"  I did and I wanted to find Justin ASAP as I knew the longer it took, the harder it would be as more racers came in.  I found him in 10 min and he greeted me with a big warm hug :)

The course overall is breathtaking and the cheer stations a huge bonus - from a Gospel choir, break dancers and cheerleaders and random strangers giving me high fives as I zipped past them.

                                     

I finished 2hrs17min  not to bad considering the search for Renisha and photo taking I was doing along the way :)

                                               

so worth 13.1 miles - so pretty

Fuel check as I crossed the finish line 

After getting the "OK" that there would be no more photoshoots or interviews as the wi-fi service was bad at the finish area and we couldn't find the other Nike girls, I was sent back to the hotel and told to relax & have a free day to myself.

I did just that, freshened up and headed to the nearest diner to refuel with a much needed chocolate malt shake :) YUM!

refuel w/chocolate malt shake :P

                                                                                         

We spent the rest of the day walking around the city, eating, and relaxing.  

Justin and I took a tour bus to Muir Woods and Sausalito.

Very narrow winding road to Muir Woods on a tour bus - this was scary!

The tallest coastal redwood at Muir Woods is about 258 feet, approximately the height of a six-foot person stacked head to toe 45 times. Further north, these trees can reach heights up to 379 feet!!!

                                      

Then it was off to Sausalito - house boats everywhere and a gorgeous view of the city.

Walked along the Fisherman's Wharf and took in the sights and sounds.

made from bread!

Sunset view of Alcatraz from the piers 

Sea Lions taking naps on Pier 39

catching the sun-rays before it sets 

Our last meal in San Francisco at John's Grill - one of the city oldest and most famous establishments.  Food was top notch :)

Crab cocktail

Lobster ravioli  

Prawns and mushrooms

Ended the evening with a stroll along the hilly streets on San Fran. - way to  earn that Nike Fuel :)

  

My #1 fan from home - Tenchi :)

                                       
This will go down in the books as one of the most memorable experiences of my 20's - Will I do this again? Maybe...I will definitely keep running in my exercise regime ;)   

A HUGE thank you to Lydia Lauer ( North America Digital lead at Nike) and the people at Nike Women and Nike+ Fuel team for giving me this opportunity.  
Róbin Arzon of Team Epiphany & a member of NYCBridgeRunners ,  who with great patience made us look bad-ass and fierce for most of our shoots in San Francisco.
Jerome Love photographer 

Thank you for all the cheers and support!!! I heard each and every one of them as I ran - you guys ROCK!!