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.