The (F)Empower Project Presents: Katie H!

Hi there! My name is Katie Hudson. During the day I work at Shopify as an offline marketer, and by night I run with Nike as one of their Pacers for NRC (Nike Run Club) here in Toronto. I also lead a fitness group every Thursday morning at Casa Loma called the Castle Runners. It’s an endurance training workout where we combine running with sprinting and body weight exercises. Needless to say, I keep pretty busy either running or working out.  When I’m not running or working out, I’m eating. Seriously, I love food and I love to eat. Life is too short to not eat good food. If it isn’t obvious by now, food and fitness are two huge passions of mine, and I combine them into my creative outlet otherwise known as whyirun.co (check it out!). 

I use to think that being fit meant being skinny. As an individual who grew up overweight most of my life, this is what I longed for, and strived to be. Luckily, during my early to mid twenties I realized that it was so much better (and healthier) to focus on being strong, and that being skinny was overrated and not necessarily healthy. 

My Idea of optimal level of fitness & wellness is a combination of work-life balance, strength & endurance training, and clean eating - with some indulgences every once and a while. I’m a big believer in the 80/20 rule. Living clean and healthy 80% of the time, and giving yourself that other 20% for whatever makes your stomach smile (for me this usually consists of chocolate and/or wine). 

I’m always striving to be a better version of myself, whether that is to be stronger, faster, or just eat cleaner.

This involves challenging myself constantly - because if you want something you’ve never had, you must be willing to do something you have never done before. This means continuously pushing myself at the gym to lift heavier weights, training to run faster and father, and make adjustments in my diet as my body changes to give it everything it needs to support my active lifestyle. 

I made a serious life/heath change about three years ago. At the time I had been slaving away at the gym and seeing zero results. It was frustrating, and I had had enough. I ended up getting a personal trainer, took a long hard look at my eating habits, and decided to start doing something I thought was once impossible: running. I quickly realized that my old workout routines were incredibly inefficient, and not surprisingly I was over eating (and not eating the right things). Once I shifted my training strategies, and challenged my body in new ways, I started to see some major improvements and changes. I was thrilled. 

Once I had built up my endurance and cardio a bit, and finally gained some confidence - in March of 2013 I decided to join the Nike Run Club in Toronto and start running outside with others. At the time, it was one of the scariest things I had done, but I am so glad I did but that is when I fell in love with running, and in love with the running community here in the city. I started running once a week with Nike, but then quickly began running other days on my own. One of the things I am most proud of in terms of my fitness achievements was what happened in August of 2014: I was approached by Nike to become one of their Run Club Pacers. I was floored. They wanted me? The once non-runner to help lead and inspire others to run? I was honoured, and couldn’t wait to start. 

At the moment I run at least twice a week with Nike for NRC (Nike Run Club), sometimes more if we have special events throughout the week. At NRC we cover distances between 4km - 25km per run, depending on the programming session. Then, every Thursday at 6:30am, I lead the Castle Runners, a free 30 minute workout group at Casa Loma. It combines endurance training through stair sprints, with body weight exercises at the top in the park. My other days of the week are spent at the gym lifting weights - usually 2 - 3 times a week. Or doing the occasional spin or yoga class. 

I try to have a variety of exercise in my life, because I don’t want to just be constantly running.

If I only ran, I would wear down my muscles, and I would have a greater chance of injury. Being injured is never fun, so I try to avoid it as much as possible, which means strengthening my body in addition to all the wear and tear I put on it (ie. keeping a variety of exercise in my life - weights, yoga, pilates, spinning etc). This also includes rest days - which I’ll be the first to admit, I don’t do nearly often as I should, but I am starting to really emphasize it in my workout routines. 

Right now I’m focused on getting back into weight training. I was really good about it before training for my marathon, and then running Chicago took over my life, literally. I was running 5 to 6 days of the week, and when I had the energy/time I would try and do some kind of strength or cross training to balance out my running. It was tough. After I ran my marathon, it actually took me a long time to get back into wanting to run or even train again, my body needed a serious break. 

I’m getting back into weight training again because I want to increase my muscle mass and decrease my body fat percentage. When I first started in my fitness journey, my main focus was to lose weight. Now, I’m not as concerned about the number on the scale anymore, but rather what’s behind it.

Setting goals is the number 1 thing that keeps me motivated. Without goals I find I’m either not as motivated to train, or I just feel a little lost.

With goals, I have something to work towards. I’m one of those really nerdy people who love to make lists and goals, and get way too much satisfaction when I cross something off or achieve something. It’s like ok, that’s done, what’s next? It’s always about working towards something. 

Currently I’m working on achieving a specific body fat percentage, as well as working towards unassisted pull ups and strengthening my upper body. 

Exercising and taking my fitness/health seriously has not only given me more confidence and better self esteem, but it made me appreciate the body I have (even if it isn’t perfect in terms of our modern “societal standards"). You only get one, you must treat it well! 

When I’m active, I feel so incredibly energized, and most importantly happy. ("Exercise gives you endorphins, endorphins make you happy!" - Elle Woods). Exercise is my time for me. It’s my time where I can zone out, or work on my self, blast my favourite tunes and just do something I love. It’s an important part of my life and when I don’t exercise I can definitely feel the difference. I feel like fitness keeps me sane, and in positive mental health. If I’m having a bad day, feeling sad, angry or frustrated, working out always makes me feel better. It helps me focus and clear my head.

I think there use to be a big stereotype that girls should only do “light” exercise, whether that was sticking to cardio machines or aerobic classes, or doing Pilates/yoga. That was it, those were our choices to stay fit and healthy, because god forbid doing anything else would cause us to “get bulky” (read with sarcasm). Now luckily, we live in a society and a culture where it’s totally acceptable for women to be seen and accepted in a weight room. I love feeling empowered when I walk into a weight room, and the respect or sometimes look of awe from guys when they see I’m going to squat actual weight! or deadlift, or build my strength. 

In my opinion, I think being strong and healthy is so attractive, and much better than being able to fit into a pair of skinny jeans. You are not defined by a number on a scale, nor the clothes you may or may not fit into!

We unfortunately live in a society where “image is everything” so women are constantly being exposed to unrealistic bodies that are sadly photoshopped. This leads to unhealthy habits, self esteem issues and poor expectations around what bodies “should” look like. Causing ripple effects for future generations.

Just because you don’t have the “right body type” does not disqualify you from certain activities, sports or fitness routines! I’m not your average runner, I don’t have the classic lean body type, and when I first started to run I wasoverweight. This played into my confidence and self esteem as I hated the way I looked when I first started to run, especially outside. It took me about a year and a half before I finally ran in my first pair of shorts because I was so self conscious about my legs. 

I know there are lots of girls and young ladies out there who feel hindered or scared to start a sport, or fitness activity because of how they think they look. It’s so sad, and I just hope that they are able to eventually love their bodies, gain the confidence they need to just start, and grow from there. 

One of the greatest parts of my job as a Pacer for NRC and Leader for Castle Runners is motivating others, and giving them the confidence to run. I know they can do it, they just need someone to believe in them. Because once you do, they will believe in themselves, and you see this spark, this change. That’s where they start to really dive deep into what is possible with their body. And that right there, is incredibly powerful.

 

Fitness is a fantastic way for young girls and women to build their confidence, self esteem, image, and leadership skills. It’s a way to build and interact with your community, make friends, and challenge yourself. 

 

For me, running and outdoor workouts has made me into a strong leader and advocate for other people’s health. I help to inspire and motivate others to run. Whether that’s in person or over social media. I’ve had people reach out to me from Canada and abroad saying how I provide them motivation to get outside and get active. THAT is incredible, and still blows me away to this day. It makes me want to keep going, to keep pushing, and to keep challenging myself to be better.

To conclude, I’ll leave you with one of my favourite quotes about running. For those who run, they get it. But often, those that don’t, just don't understand why we run, what it provides runners, and what it means to us. Here’s a little insight: 

“That’s what running does to lives. It’s not just exercise. It’s not just achievement. It’s a daily discipline that has nothing to do with speed, weight, social status, sexual orientation, political affiliation, where you live, what car you drive, or whether anyone anywhere loves you. It’s about the slow and painful process of being the best you can be. That’s why the first step out of the door is always so hard. That’s when we choose between settling for average and being a superhero version of ourselves.” 
- Martin Dugard, To Be A Runner. 

The (F)Empower Project Presents: Sarah X!

I first met this little bundle of love a number of years ago when I was working on the island during summer vacation. As we worked together over the summer, I remember admiring Sarah for her strong work ethic, responsibility, and true sincerity. Plus she was always so sweet. While we ran into each other from time to time at Queen's University, the first time I really got to re-connect with her was through NTC. She came to classes consistently, and always gave her all! She spent her first class in a corner, and as she progressed over the years she gradually worked her way to the middle of the front row of the class, and allowed her amazing strength and personality to shine through. Sarah has been an inspiration to myself, and so many other women, balancing her rigorous academic program, volunteering and family life with a challenging fitness regimen. I have been, and am so very proud of all that she has accomplished over the last couple years and was touched when Sarah agreed to participate in this series! So here she is, my little shining star, Sarah! 

Hello! My name is Sarah, but am often referred to many by my last name, “Xiao.” I am currently a 20-something, Registered Nurse and second-year doctoral student at the University of Toronto (UofT). While my clinical and research background is in pediatrics and mental health, I also enjoy volunteering and working with seniors in the community. When I’m not reading, writing, or studying (read: learning via osmosis while sleeping), I’m satisfying my caffeine craving and/or sweet tooth somewhere or “attempting” to cook a meal that will keep me alive for a few days.

Currently, my fitness routine consists of running, cycling, and strength training about five times a week.

Staying active and healthy is more than a routine for me, it’s a lifestyle and philosophy. But it wasn’t always this way.

I had childhood asthma growing up and recurring bronchitis every 2-3 months. Antibiotics were my best friend. In high school, I had very low self-esteem and was extremely self-conscious about my weight, often wearing baggy hoodies and sweat pants to hide whatever insecurities I had. During my Master’s, I ate 1 to 2 small meals a day, attributing it to stress and my lack of cooking skills. I often defined my weight on a scale as an indication of how healthy I was. At 5”0’, I was a mere 90 pounds and constantly lethargic. How ironic was it that I was a healthcare professional, healing sick people back to health…but did not know how to take care of myself? (The future of healthcare is in great hands, guys.)

It wasn’t until four years ago after getting my heart broken and a looming health crisis that I knew I needed to regain control of my life. I remember going to my first bootcamp class at Cardio-Go with my work BFF and not being able to differentiate between a squat, lunge, or a burpee. Exercise was like a foreign language to me and I vowed never to eat a donut again if I didn’t have to go back to bootcamp. But I did, and began working with a personal trainer 2-3 times a week. To compliment my core exercises and strength-training, I also integrated running as a form of cardio.

I didn’t know it then, but running became my saving grace and therapy. In fact, I have had the most insightful conversations with myself while running and have since found that my perspective on life has changed immensely.

Around this time, one of my friends (hello Jazzy!) forwarded me a Facebook link to participate in Nike Training Club (NTC). There, I re-met Jenny – who was one of the NTC trainers. (Side note: Jenny and I previously worked together at Centreville in 2009, both (wo)manning the kiddie rides. In 2010, I bumped into her again in our pathophysiology class at Queen’s.) It was meant to be! Shortly after joining NTC, I began running with Nike Run Club (NRC). This became my schedule: Mondays and Wednesdays with NRC; Tuesdays, Thursdays, and Saturdays with NTC; personal training on Fridays, and yoga on Sundays. Yes, I was doing something every day of the week. #howtobesingle. Running and gym-ing became my life outside of work and school, and was also where I met some of the most wonderful people, several of whom have now become my closest friends.

During the summer of last year, however, I ran a short “routine” 5K, and succumbed to the most debilitating injury in my short-lived running career. What began as a strain led to an excruciating knee pain, to the point where I couldn’t walk without limping. Several ER visits, X-rays, ultrasounds, doctor diagnoses, and many uncertain weeks later… I had a decadent combination of patellofemoral pain syndrome (PPS or “runners knee”), Bursa’s cyst, meniscus tear, and a possible hamstring injury. I had to say goodbye to running, jumping, and anything fitness-related - which might as well have been my entire life. 

I threw pity parties for myself (involving vanilla lattes and donuts, no less), became immensely reclusive and anti-social, and drowned myself in schoolwork. What I also did, and probably shouldn’t have, was run the Nike San Fran Half Marathon in the midst of all of this turmoil. Needless to say, I didn’t run the entire leg of the course. I jogged, walked, took pictures, nursed my knee, ate Cliff bars and “enjoyed” my Nuun while people-watching. When I came home from this trip, I made the decision to take more of an active role to get better - mentally and physically. I realized that I was often reckless in my previous fitness practices - not taking a “rest day”, or warming up and stretching appropriately. I was willing to give up anything, as long as I could walk pain-free again. 

In November, I began working with a physiotherapist at UofT every week. Still, looking at myself in the mirror and the thought of going back to the gym gave me immense anxiety. The thought and image of being active and happy seemed like a very distant memory and something I would never experience again. But the girlfriends who I had met from NTC never forgot or gave up on me. On a bad day (which were most days), I’d get a random text or message from someone asking for an update or just telling me they missed me and wished for a speedy recovery. Although seemingly a small gesture, it had a profound impact on my healing...

This marked a huge turning point in my recovery, and I believe is what truly captures the essence of “(f)empower”: females empowering one another to strive for self-love and to recognize yourself as your first and foremost priority. 

A notable memory was when my physiotherapist suggested that I began stressing the scar tissue in my knee. I was instructed to use the stationary bike for as long as my knee could tolerate without pain. But I couldn’t bring myself to doing it. I feared the feeling of the pain - which for me, was another setback. It wasn’t until a random heartfelt phone call from one of my fellow NTC girlfriends, Ljiljana, that I finally took the first step. She suggested that I set a goal of 5 minutes; if I felt any pain or didn’t want to continue after 5 minutes, I could go home. Fortunately, those 5 minutes turned into 10, and within a month, I was shamelessly sweating on the bike, pain-free, for 45 minutes everyday. Part of my treatment plan also included strengthening my glutes and core, foam rolling, properly warming up and stretching after exercising, and finding the most suitable running shoes for my gait.

Fitness was no longer just about the act of “doing”, but all of the other components involved in injury prevention and recovery.

 

Slowly but surely, I mustered up whatever bit of courage I had and began jogging on the treadmill. However, the inevitable feeling of defeat would settle in as soon as I felt a sharp pain in my knee. Yet, the key lesson here was about listening to my body, appreciating any progress made, and overcoming self-doubt. Eventually, I was able to run ~4K on the treadmill with mild to no discomfort, and recently rejoined NTC and NRC last month. Currently, I run 2-3K every other day, and have resumed most of my normal activities.

Being healthy is no longer a matter of what the scale says, or how physically capable I am, but how in-tune my mind is with my body. 

From this experience, I’ve learnt the value of self-discipline and mental resilience, and have to attribute most, if not all, of my successes and achievements to my support system. Being surrounded by a community of such strong, positive women from different walks of life has truly inspired me to better myself in every facet of my own life. My current fitness and life goals include:

  1.  re-learning how to swim
  2. taking more dance classes (I’ve been taking hip hop classes for the past several months, LOL)
  3. building more muscle (I’ve named my soon-to-be ab muscles as “Tu-pac”) and, 
  4. adding more plant-based recipes to my limited arsenal of cooking skills.

So if you’re reading this (and thinking of being more active)… It’s not too late. You are much more capable than you think you are. Take that first leap of faith, listen to your body, and everything else will follow.

The (F)Empower Project Presents: Ljiljana!

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#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! 

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.

The (F)Empower Project Presents: Krysha

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My name is Krysha Pereverzoff and I'm 26 years old. I'm currently in my second year of Chiropractic College. While attending school full time I also train and compete in Crossfit. My passion for the sport and for inspiring others to be a better version of themselves is what has inspired me to become a coach. I'm currently completing an apprentice coaching program at my gym, Crossfit Solid Ground.

Growing up I was a very active child, often being involved in almost all sports, with both males and females. When people ask me what my sport was growing up, I would respond with a soccer player and a gymnast. I also played competitive field hockey and basketball. Now as an adult, my sport is Crossfit.

Being fit means that I maintain a healthy lifestyle both with exercise and nutrition but it also means that I could do/play any sport asked of me. I enjoy being an all around athlete, not a specialist. Through sports, I have had the opportunity to be a team player and an individual athlete. There are very different aspects to both styles of sport. Pressure, commitment and purpose are displayed differently depending on the style of sport you are involved in.

During undergraduate studies I made the choice to pursue my education and career over my own health. For 4 years I watched myself lose motivation to exercise, disregard my eating habits and spiral into a depression. As a hockey team trainer during school, I put the players and team before my own health. I look back on that time and realized that the best way to motivate and inspire others is to "practice what you preach."  By being happy and confident, others will gravitate towards you and look up to you.

After completing my degree I had a coworker drag me into a Crossfit gym. I immediately fell in love with the movements and the community. It was my coaches that believed in me and pushed me everyday.  They saw something in me and it made me push myself to not only be better but to prove to them what I was capable of.

Three years later I have made leaps and bounds in the sport of Crossfit. I was a member of a Canada West 2014 Regional team and placed top 100 in Canada East for the 2015 Open.

This year has changed a lot for me with regards to my training and my goals. I've decided to take the route of becoming a coach and health advocate. My training went from 6 days a week, with occasional double days to training 3-4 days a week, coaching and playing soccer with girls from my school. I did a lot of soul searching and I made the choice to focus on my future as a Chiropractor and a coach.

When I have tough days at school I look forward to exercising as a stress reliever. I've been noticing that being at my gym and being in that atmosphere is what keeps me motivated and keeps me wanting more. All the workouts are designed and delivered by the head coach at my gym. This is one thing at keeps me exercising each day. That fact that I don't have to come up with the workout and all I have to do is show up prepared to work hard is what makes exercising much easier.

As a female in the Crossfit community I find that I get treated as an equal in the fitness world. In fact I often have males competing with me and trying to lift more then me. I feel honoured to be able to push both the males and females in the class.  As the only female coach at my gym, I have found myself to be someone that members look up to. I absolutely love helping people learn new skills and I love watching them gain confidence.

Outside of the Crossfit community I often feel as though I stand out.  My family likes to make jokes regarding my body. Society has this image of how a women should look like, and I am far from that image. I have muscles and they are obvious. I struggled my whole life with body image issues and I can honestly say that my new body is everything I have ever wanted and I walk around with my head held high. I still battle with the comments about looking too muscular but I'm working on my mental toughness and learning to respond in a way that displays confidence and not always becoming defensive.

One thing that I hope as young girls grow up in this fitness craze time is that they learn to walk with confidence and carry out every day life feeling confident and strong. With social media relationships and bullying on the rise, I hope for the future generations of young girls will not get trapped in the negativity that can come with such electronic advances. I've have seen the respect young girls are achieving with becoming strong and fit and I hope they continue to stick together and inspire other girls.

"Strong is the New Sexy"