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.