Nike She Runs: Team Leaders Share Their Top Fitness Tips & Tricks

Leading the way for the ladies as Nike She Runs Team Leaders for 2014, Carissa Walford, Liberty Watson, Laura Dundovic and Ashley Freeman shared their tried & tested tips from the gym. Whether it be what's on their ipod to their favourite body part to work out - get motivated to get running by reading their fitness stories ahead of raceday!

PLUS: To register for Nike She Runs 2014 in Sydney on May 3, 2014, click here

CARISSA WALFORD: WESTSIDE TEAM LEADER

1. What's your favourite body part to work out - butt, legs, arms, or abs?

Bum all the way. It needs to be perky otherwise everything else doesnt look as tight!

2. Do you prefer working out at the gym or outdoors?

Outdoors I need to be entertained whilst working out Or else I get bored.

3. What are your top 5 workout songs right now?
1. Flume, Holding on

2. Beyonce, Drunk In love

3. Katy Perry, Dark Horse

4. Kanye West, Niggas in paris

5. Pharrell, It girl

4. How do you stay motivated to stay fit while juggling a busy work schedule?

I feel better about my day and my work load feels lighter once I've worked out so getting through the day easier means I have to be motivated to stay fit

5. What's an area in fitness that you'd like to improve this year?

Cardio- I need to work on my long distance running! I love sprinting but don't have the stamina to run a marathon.

LIBERTY WATSON: EASTSIDE CREW TEAM LEADER

1. What's your favourite body part to work out - butt, legs, arms, or abs?

Butt. Squats really are a girls best friend for toning. Get a good track to squat or lunge to and keep the rhythm. There the type of work out you can do anywhere and at anytime !

2. Do you prefer working out at the gym or outdoors?

To be honest I enjoy a mix of Both. I'm a regular group fitness class attendee, it is great to do with friends. When i need to get motivated on my own I’ll log in for a short NTC( Nike Training Club) session for 15mins. The highlight of my week though is Sunday - they are literally my run in the sun day. I hit the pavement of Bondi to Bronte which is right at my front door. There is nothing quite like being outside near the water with the salty air and some challenging hills.

3. What are your top 5 workout songs right now?

I'm absolutely hooked on

1. 'Embrace' by Goldroom (best running track)

2. embarrassingly enough Katy Perry's 'Roar'

3. 'Dancing on my own' by Robyn

4. 'Hold on we're going home' by Drake (still a favourite)

5. For a squat track or a good wind down track I love 'How many drinks' by Miguel.

4. How do you stay motivated to stay fit while juggling a busy work schedule?

Life is busy!. Juggling a fashion company, fitness, family, and time with my fiancée its easy to make excuses and get slack on your fitness. As I get a little older I really see it as 'my time'. A one hour work out is only 4 % of your day. I find I'm better at everything else in my life & better company if I give myself that hour. Get outdoors, listen to music, follow healthy fit people on Instagram, go for a walk in the sun near the water. All pretty good motivators.

5. What's an area in fitness that you'd like to improve this year?

I'm not a natural runner. I really struggle with long distance as I'm more a sprinter and forget to breathe properly when I'm running. I'm in the Nike She Runs race to improve both my breathing and general fitness. It's fun to have a goal to work towards (running without stopping) and even more fun to have 6000 other motivated women to do it with. It's really so inspiring to be part of such a positive event. I can honestly say last year was seriously the best Saturday night I had all year. Women of all ages and fitness levels giving it their best and running together. There is a real sense of unity and positivity it's really quite incredible.

LAURA DUNDOVIC: NORTHSIDE CREW TEAM LEADER

1. What's your favourite body part to work out - butt, legs, arms, or abs?

My favourite part is always my legs because I find that the easiest! I find I see results quickest with abs so I enjoy that too.

2. Do you prefer working out at the gym or outdoors?

I like to mix it up! I love outdoors for my cardio and indoor for weights. I find that by mixing it up keeps me motivated. Different scenery different work out !

3. What are your top 5 workout songs right now?

At the moment I'm working out to these guys:

1. Kanye West

2. Disclosure

3. Haim

4. Beyoncé

5. NWA

4. How do you stay motivated to stay fit while juggling a busy work schedule?

Honestly I do believe that mixing it up helps me stay motivated! I also try and do things I enjoy so I don't dread working out. Getting motivated for me can be as easy as heading out doors to a great location for a twilight run or putting a great track on in the gym to help you work out harder. I also enjoy tracking my runs using the Nike + app, I can see my distance and how much I’ve improved since my last run – there’s no motivation like seeing results and how you have improved.

5. What's an area in fitness that you'd like to improve this year?

Upper body strength. My push-ups are embarrassing !

ASHLEY FREEMAN: SOUTHSIDE TEAM LEADER

1. What's your favourite body part to work out - butt, legs, arms, or abs?

This is so hard for me to choose! However at the moment I am loving lower body workouts. There's nothing like a nice toned pair or pins! Having strong legs also help with my longer distance running.

2. Do you prefer working out at the gym or outdoors?

I say that both have their place. There's nothing like being outdoors in the fresh air and being inspired by nature! However I'm a big believer in the necessity of heavy resistance training on the gym floor. I also like to mix it up, changing up my workout locations but sticking to my favourite hoods with my favourite work out crew.

3. What are your top 5 workout songs right now?

The entire flume album

Katy Perry - Dark Horse

Adrian Lux - Teenage Crime

Avicii - you make me

Kendrick Lamar - swimming pools

4. How do you stay motivated to stay fit while juggling a busy work schedule?

I don't feel alive unless I've done some kind of exercise. I'm very lucky to work as a Personal Trainer and to run Aussie Bodies Bootcamp so exercise is always a part of my every day life! I like to encourage all of my clients and friends to make fitness a part of their lives – not just something you do in you spare time. Making time is always important. I love that the Nike + Coach app is like a little PT in your pocket, motivating and pushing you notifications to keep you on track during the week.

5. What's an area in fitness that you'd like to improve this year?

My goal this year was to focus on my overall fitness. Distance running has never a strong point, so when the Nike She Runs 10k race came around I was so excited and ready for the challenge! I love the idea of training with my crew of girls to compete in the race – we all can’t wait to show Sydney that we can run this town !

To register for Nike She Runs 2014 in Sydney on May 3, 2014, click here

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