The (F)Empower Project Presents: Ljiljana!

#ThompsonxThomson

I still remember her first NTC class...it was a cold and wet night during the very first NTC Winterfit series in Toronto. Ljiljana came to the class with her daughter Nika, and (as I have now learned is her usual pattern) certainly made her presence known! I remember running back to the gym with her after the workout -- she was tired, but she never gave up! And she never has since. Ljiljana has been coming to my classes for years - she is a dedicated, fun, positive, energetic and uber-supportive lady who serves as an amazing example for her community. I'm thrilled to present her (F)Empower Training Story to you today! 

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My name is Ljiljana. I am 64 years old and a mother of two.

Since an early age I was very physically active which was a real nightmare for my parents because they never knew where I was, if I was getting injured, stuck in a tree or lost track of time playing sports and forgot to come home. During my school years I took part in all sorts of sports (handball, volleyball, basketball, soccer, swimming, skating). I was also very good at track and field disciplines and gymnastics. Later on in life, in my free time I would ride a bike, hike, ski or just do exercises at home or the gym. I also danced (ballroom and Latin) for years.

Two years ago, my daughter invited me to try an NTC class – a high intensity interval training workout. I just loved it and I kept coming 3 times a week from North York to Queen and Ossington. The classes are amazing, very versatile and the coaches are extremely knowledgeableand they really make you sweat.

It was very hard in the beginning, it still is, but through time and regular exercise I built my muscles, got stronger and improved my flexibility.

My body has become toned, changed for the better and made me feel good. I have no joint pains and don’t run out of breath when climbing the stairs.

I also started running. In February 2015 I couldn’t run for 1 minute. Through the training and fitness classes I was slowly improving. In April I ran my first 5km, then 10, then 15 and in October I finished a half marathon in San Francisco! I am so very proud of this achievement. 

My best reward is when much younger women tell me that they can see how much I improved and that I am an inspiration to them. 

The conclusion:

I feel physically fit, which makes me physically and mentally strong.

One might say I am an exercise addict. I enjoy doing it, even when it’s hard, but pushing myself to be stronger is a good thing.

#TrainTuesday: N+TC In The Park!

Moving to North York last summer made me really sad; it meant I was much farther from my friends, my favourite gym, and some of the best coffee shops Toronto has to offer. However, after spending almost a year exploring my new habitat, I have discovered North York really does have something amazing to offer: Parks! As an active girl that loves the sunshine, with a dog who is like her mama, I have come to appreciate all the green space that North York boasts! Green space means my pup and I can spend time and be active together! Over the next several weeks, I'll be posting my #TrainTuesday bodyweight conditioning workouts (as well as Kimora photos) in various parks within a ten minute walk from my place, for your training inspiration! They'll all be inspired by recent workouts on the N+TC App, meaning you can find them on the app and try them at home or the park!

Today's workout was inspired by Kirsty Godso's 'Zoom Fast' N+TC workout! I changed up the time domains a little: I worked while the pup rested, and I rested while she chased her ball! Here is the layout of today's conditioning session:

5 Rounds of:

• 10 Tricep Dips with Single Leg Extension/Side
• 10 Rear Foot Elevated Single Leg Squats/Side
• 20 Mountain Climbers on Bench
• 20 Ski Jump Jumps
  • These aren't a part of the Zoom Fast Workout, but I added them in because, well, they're my favourite! (Hockey Season, I'm coming for you)!

I do have to say, that my Nike Flyknit Air Zoom Agility shoes were a perfect match for the split squats and ski jumps, especially on the uneven grassy terrain! They are super light, as well as stable, and the Flyknit upper makes them super breathable, so my feet didn't overheat in the hot Toronto weather! And they're volt (enough said). Heres a video of all the movements, as well as a couple of full rounds! Enjoy!

Done by Dawn: Week 2

Another great morning in Toronto! 

I was a little worried when I got up this morning that attendance as my #donebydawn class would be sparse due to the 'cold' and cloudy weather! Boy was I wrong! The #NTC-ers of Toronto never cease to amaze me with their dedication, strength and energy! We ramped things up a little today with a 45 minute NTC class inspired by 3 of my favourite workouts from the N+TC App - The Dynamic Duo, Circuit Breaker and Beach Balance workouts! You can find them all under the 'Get Focused' stream on the app, and the Dynamic Duo Workout is also featured as this week's Workout of the Week; You need a partner for this one so grab your girls and get moving!

I've had a few people tell me that they wanted to come to class this morning, but weren't able to get a spot as class filled within a couple minutes of being posted for registration. (Small side bar here, I feel very honoured and grateful that so many people want to spend the first hours of their day with me!). Never fear! Below you'll find an outline of the drills and timing from today's class! Try the workouts from the N+TC app listed above to get familiar with the drills, then give the workout from today's class a go! You're sure to feel #betterforit! 

Done By Dawn Week 2 Workout: 

Holding Pattern: 2 foot lateral hops

Dynamic Warm-Up - 5 min

• Jumping Jacks -20 sec
• Alternating Knee Hugs - 30 sec
• Alternating Hamstring Stretch 30 sec
• Jumping Jacks -20 sec
• Walkout with chest opener - 30 sec
• Jumping Jacks - 20 sec
• Long Lunge with chest opener 60 sec
• Deep squat with hip opener - 30 sec

Circuit 1 

• Plié Releve Squats - 1 min
• T Push-ups - 1 min
• Star Jumps - 1 min
• Single Leg Swivels - 30 s/side
• Recover 30 sec

Repeat x2  

 Partner Drills 

• Single Leg Squats - 1 min
• Plank Jumps - 30 sec per partner
• Recover 30 sec

Repeat x1

Circuit 2  

• Alternating Curtsy Lunges - 1 min
• Arm & Leg Extensions with Row - 1 min
• Shuffles with Cross Reach - 1 min
• Corkscrews - 1 min
• Recover 30 sec

Repeat x1

Partner Challenge 

1 min Alternating Full Extensions For Reps! 

Cool Down - 5 min

• stretch and recover

This sums up today's class for you! I hope to see you bright and early next Wednesday for another great #donebydawn NTC class! 

J

Done By Dawn: Week 1 Review #betterforit

The sunrise was amazing this morning! I can tell you because I was way up in the Toronto skyline, on the roof of the Thompson Hotel, teaching a 6:30 am #NTC class to some of Toronto's most dedicated ladies! They worked their butts off to the sounds of Pharrell, Shaggy (yes I said Shaggy), Rihanna, and Nicki Minaj, just to name a few. Today's workout was inspired by two NTC Get Focused Workouts: Ali Krieger's Summer Strong Workout, and Christen Press' Goal Getter workout! We push-uped, bounded, squatted and planked like lady bosses, all before the sun was up; best of all, everyone left feeling happy, sweaty, and recharged, ready for an amazing day ahead! Three different sets of partner work also allowed the ladies to make some new friends in Toronto's fitness community! Sounds like something you don't want to miss right? Join me next week to get your workout #donebydawn, and you're sure to feel #betterforit! Registration for next week's classes will be up on Nike.com/Toronto as of Sunday at midnight! 

If you're looking for a great workout in the meantime, check out the 2 workouts mentioned above on the N+TC App.  The Summer Strong and Goal Getter Workouts are both complete body workouts that will challenge your strength and capacity, but leave you feeling awesome. You'll find both of these workouts in the 'Get Focused' section of the app.

Find this workout on the N+TC App under the Get Focused Stream

If you're interested in trying out the workout I did with my class today, heres an outline of the movements and timing:

2 Sets of 

• 1 min of alternating single leg squats
• 1 min of push-ups
• 1 min of diagonal bounds 
• 30 sec per side of Side Plank  with Forward Backward Touches 
• 30 Sec recovery

Partner Challenge: Tabata high knee Runs (4 sets)

2 sets of:

• 1 min Single leg balance with reach knee tuck
• 1 min walkout to front raise
• 1 min Lateral forward jumps
• 1 min V-sit (facing your partner for extra motivation)
• 30 seconds recovery

Partner Challenge: Tabata Squat Jumps (4 Sets)

3 sets of

• 40 sec Ski Jumps
• 1 min of alternating step back lunges

Plank Hold Challenge: Up to 2 minutes!

Cool Down

Photo by @kristinnickolas 

Give it a go, and see how you like it! Happy training friends! Hope to see you next week!

j

Done By Dawn: #betterforit

Are you Ready for your Fittest Summer yet? Over the next several weeks, Nike Women have some amazing events planned to get you ready for the epic Nike Women's 15 Km race taking place on Toronto Island on June 14th, and your fittest summer yet!

Working as an NTC trainer (although I can't really call it 'work') is one of the highlights of my career. I get to hang out with unbelievably talented people, ranging from bloggers, to athletes, to the amazing trainers and thinkers. I can't explain how grateful I am to work as a part of this group, and to be trusted by so many Toronto women to help them get strong, healthy and fit. On Saturday morning I participated in the launch of Nike Women's #betterforit 'Done By Dawn' Series at St. Jame's Cathedral Centre in Toronto. To describe this even as anything less phenomenal would be an understatement...and this is only the beginning.

Over the next several weeks, EVERY DAY from Monday to Friday, Nike Women are hosting early morning (6:30 am) NTC workouts for YOU! The classes will occur at a different location, with a different trainer each day and will be posted for registration on Nike.com/Toronto each Sunday at 12:01 am! Just like the classes at Academy of Lions, the Done By Dawn classes are sure to fill up fast, so make sure you reserve a spot! I personally will be teaching on Wednesday mornings, (are you ready for this), on the roof of the Thompson Hotel at King and Bathurst (King West Location). I don't know if you can feel it as you're reading this, but I am bursting at seams with excitement over this series! These classes, as well as the N+TC App are the perfect tools to get you ready for all the fitness challenges Toronto has to offer this summer! So set your alarm clock, and get ready to sweat! You're sure to feel #betterforit!! 

I'll be waiting for you, every Wednesday at 6:30 am! You know where to find me!

J

The Toronto NTC Trainers!

We're ready for you Toronto! Come and find us!