By now you’ve probably either heard of, or been to one of the coolest Group Exercise classes I’ve ever had the pleasure of teaching or taking, Nike Training Club (NTC). This class was developed by Nike with the help of seven world-class athletes including Allyson Felix, Hope Solo, Li Na, Laura Enever, Sofia Boutella, Maria Sharapova and Perri Shakes-Drayton.

The NTC GroupX class contains a mixture of strength and cardiovascular exercises, with the use of minimal to no equipment. The exercises were developed by Nike and I can honestly say that they have really helped me break through barriers I didn’t even know existed. I recently even found some new muscles in my legs! Your heart rate is raised in true high-intensity interval training (HIIT) fashion, and the use of minimal equipment makes it easy to do anywhere outside of the gym. There is also a FREE app available to help guide you through the workouts! It includes videos of the exercises and it even offers rewards when specific goals are accomplished. Nike really has it all figured out!

The intervals in NTC are anywhere from 30 seconds – 2 minutes in length, and there is pretty much zero rest in between intervals and the next exercise. The “rest” that you do get is in the form of active recovery, so while the instructor is explaining the next exercise, the participant will need to keep their body moving, in a step-tap or shuffle motion. This keeps the body in “ready mode.” Keeping yourself warm and active while you catch your breath is important for many health and performance-related reasons, it’s not because we are mean and cruel instructors that don’t want to give you a break. Okay, maybe that’s part of it… but still, there are medical benefits involved!


Dallas/Ft. Worth was lucky enough to be elected as a test market for Nike Training Club! It started in February 2011, and at that time we were the only city in the U.S. to offer this class. I believe it is now offered in a few select places in New York and California, but we are still the only city within thousands of miles to have this amazing format. So have you heard enough? Ready to check it out? Good!

I teach NTC every Wednesday at 24 Hour Fitness’ Valley Ranch location, 7:30–8:30pm and at the Nike store at NorthPark Mall every Saturday from 9-10am. If for some crazy reason you can’t make it to class, you can use the app to guide you through the workout. It’s amazing, please do check it out!

This class and these exercises are challenging, yes, but that’s what makes it worth it, and that is what gets you the results. If you left class thinking it was easy, what would be the point? You wouldn’t break through any barriers, overcome any plateaus, see new muscles or feel that incredible sense of accomplishment. So when you’re completely out of breath and feel like your legs may indeed fall off of your body, remember that nothing worth working for comes easy, and keep going. It’s easy to work out when you’re full of energy. It’s when you’re tired that you start to enter the results zone. When you start to get tired, you can give up, or push on. I urge you to make that decision before you get tired. Don’t let your mind take over, it’s very controlling and extremely stubborn.

“The good Lord gave you a body that can stand most anything. It’s your mind you have to convince.” – Vincent Lombardi

Peace, love and NTC!