No gym membership? No worries! With spring now here, it’s a lot easier to be active outdoors!
There are lots of ways I like to be active when the weather starts warming up, one of which is creating my own HIIT (High Intensity Interval Training) workouts in any kind of location I can find. Whether you find a park, soccer field, playground or even rooftop somewhere in your area, all of these locations can be used as your “outdoor gym”.
I usually plan and jot down a quick 15-30 minute interval-based workout (usually anywhere from 5-10 different exercises) before heading out to my location of choice. I sometimes even include props like a skipping rope, a resistance band, free weights or even a bean bag, to switch things up. I then throw everything in a bag and walk towards my location of choice.
I also either bring my headphones or a portable speaker with me if I’m going alone to add a bit of atmosphere to my workout.
Whether you’re in an urban or rural setting, there are always outdoor spots you can use for your workouts, sometimes you just need to use your imagination. Though it may take a little bit of time getting used to, outdoor workouts are far more inspiring than indoor workouts. Just look at those views!
What motivates you to get out there, day after day, week after week, month and month and year after year? What motivates you to do what you love, to keep going during hardships and never give up on your dreams or goals? What motivates you to keep your head held high when everything around you seems to be bringing it down?
For me, it’s my passion for life, my desire to be better, my want to surpass myself and my inner voice that just won’t quit. For the first time in a long time, I’ve been faced with a health issue that just won’t go away. I have always said in my life that all that really mattered to me at the end of the day, was my health. Because without my health, I can’t really accomplish much. You can have all the motivation and passion in the world, but if your body doesn’t follow, there’s sometimes not much you can do. My health has always been a huge motivator for me. Growing up, living with my mom who unfortunately faced numerous serious health issues, I always told myself that if I had my health that I would be invincible.
Since I started running and training last year, I’ve had clean medical chart. No injuries, nothing to worry about, the coast was clear. I felt invincible but also reminded myself on a daily basis to be grateful knowing all that could change in an instant. And change it did, this summer. I went from working out twice a day to being told to stop everything, as I mentioned in my post earlier this week.
Instead of being down, and losing motivation to get better and to get back out there, this injury has motivated me EVEN MORE than ever to pursue my dreams and do all the things I love. It’s when you can’t do them that you realize just how much you love certain things, how important they are to you and just how positively they affect your life. Running and being active has done so much for me in the past year and a half, I can’t even begin to explain.
Thinking of running again, motivates me every day during my injury to do all the things I can to get better. I’m dreaming of all the races that I can sign up for in 2017, all the places I want to run in, what I would wear, etc. This injury has made me so grateful for the fact that I can run and I know will give me even more purpose when I am finally able to run again.
Until then, I’m practicing patience, mindfulness and keeping my head high, staying positive because I know that it’s only a matter of time before I wake up again and can finally lace up those shoes and go out there for a run. That will be one of the best days of my life, hands down!
Growing up, I never missed out on an opportunity to be active and play sports. I was the kid that played sports at lunch and every night after school. Whether it was being on the swim team, skipping, skiing, figure skating, karate, playing soccer, volleyball, or even dancing, I was always encouraged to throw myself into sports.
When I hit adolescence, a lot of my friends stopped being active, for a variety of reasons. Unfortunately, this is a phenomenon that is quite common. More than half of girls drop out of sports by the time they end puberty. Instead of following in their footsteps, I decided to dedicate myself even more to sports.
Sports are without a doubt what helped me deal with all the changes I was experiencing both physically and psychologically. Like many girls, I experienced a drop in confidence during puberty. But, as I began to compete in karate and also dance semi-professionally, I felt stronger both physically and mentally. Both of these activities kept me busy and focused. Every time I would partake in a competition or even perform at a dance show, I felt a big sense of accomplishment. Luckily, I had a mom who encouraged me to pursue my passion for sports and did everything she could to keep me active. Her support and understanding was key in me continuing to pursue athletics well into my adult life.
I am a true believer that being involved in sports growing up is key in building one’s self-esteem and confidence, especially during adolescence. It definitely did for me.
I’m thrilled to see a brand like Always championing girls’ confidence on a global level and right here in Canada. Via their campaign, they have transformed the simple sentence #LikeAGirl to mean powerful and amazing things. Their mission is to help stop the drop in confidence among girls and they want everyone to show the world how they can Keep Playing #LikeAGirl.
How do you Keep Playing #LikeAGirl? Share a photo on Twitter or Instagram with the hashtag to show how you keep playing!
This post was written in collaboration with Always but all opinions are my own.
Fall officially starts tomorrow. As it starts getting colder outside, it becomes increasingly hard to find motivation to stay active and work out. Luckily, one of the best trainers in Canada – Nike Master Trainer, Eva Redpath, shares with us her favorite fall workout and tips on how to stay active.
What are your fall fitness recommendations?
I’m constantly setting new goals to stay motivated throughout the year and find that it’s the best way to kick off a new season. With the time changing and the sun setting earlier in the Fall, it can feel as if it is later in the day than it is and can make people more tired than usual. Getting into a routine of working out early will guarantee you aren’t missing workouts and you’re starting your day off with a sweat session. Try taking a morning NTC class or use the N+TC app to keep yourself motivated by creating your own 4-week program and finish your workouts anywhere at any time.
What is your favorite N+TC workout to make the transition from summer to fall?
When making the transition from Summer to Fall, I love to turn the heat up with high intensity training. Nike Master Trainer, Utah Lee created a killer “Cardio Hustle” workout on the N+TC app. Utah’s 30 minute high intensity moves incorporate speed-based drills for an all-over body burn. With quick body rotations, power moves and stability work, you create lean muscle, improve reaction speed and build cardio. It’s one of my favourite N+TC workouts and I always finish feeling the burn!
What keeps you motivated to work out as the temperature drops?
When the weather changes, I love to update my wardrobe and this applies to my fitness pieces as well. One of the best ways for me to stay motivated is ensuring I have all the pieces needed for the results I want. Adding new pieces that are designed to keep you warm even in the coldest weather takes the excuses out of season. One of my favourite winter pieces this year is the Nike Therma-Sphere Max Women’s Training Vest. It’s designed for cold weather training to keep you warm without overheating. The Nike Sphere raised nodes provide warmth and comfort and the lightweight, breathable fabric allows you to have full range of motion for full body workouts. It has a durable, water-repellent finish to help with staying dry. Go out and brave the winter in style with its asymmetrical zipper and overall sleek design.