Jordan Cieciwa2013-05-20T18:23:57-04:00Jordan Cieciwahttp://www.huffingtonpost.ca/author/index.php?author=jordan-cieciwaCopyright 2008, HuffingtonPost.com, Inc.HuffingtonPost Blogger Feed for Jordan CieciwaGood old fashioned elbow grease.Get Off Google and Into the Gymtag:www.huffingtonpost.com,2013:/theblog//3.32717262013-05-14T11:28:32-04:002013-05-14T12:16:35-04:00Jordan Cieciwahttp://www.huffingtonpost.com/jordan-cieciwa/
I find the problem seems to be in the consistent message. Take for instance these two videos. They show me with Lise Aquin, a fitness model, focusing on bicep and shoulder definition.
The goal of these video's is to offer a few tips to "spice up" a workout. For those who are comfortable at the gym, but still relatively new, the video tips can give some new definition ideas. The video's are borderline useless to someone looking to start a weight loss journey.
There are a multitude of ways to exercise, programs to follow, and diet plans to get on. What I think people need is a definition, and some timely advice on how to read all the info that is out there.
Fitness Competition or Competitor
Athlete
Functional Training
Weight Loss
Wellness
Healthy Living
Fitness competition or the fitness competitor is what seems to permeate the large media outlets. This is the thing I am battling back against the hardest. The cover model being the go to for what we strive for in our daily lives. Working for something fleeting and in many lifestyle cases, unattainable seems silly to me.
Our choice, and the media's choice of what represents health is mentally defeating more people than it inspires. Personally, I'd like to see covers with women who are the healthy 18-25 per cent body fat. . Some Doctors will even say as high as 32 per cent is healthy. So why is our focus on a model who is 8-12 per cent when "shoot ready"?
The dedication it takes to be a female competitor is impressive, and the women work very hard to get their body fat low. The problem: it's not a symbol of health. It is a product of the dedication to a sport and lifestyle. Seeing these images everywhere is the starting point for a lot of misconceptions for what "should happen" when someone starts to workout.
The Wellness craze is the next thing to tackle. I have found that many people mistake cleanses for a way to eat regularly, or a way to lose weight. Dr. Oz is at the head of this problem. Not saying Dr. Oz has done anything wrong, but the clarity has been lost as he has to now make television magic daily instead of the monthly special appearances on Oprah. People are losing their sense of "regular diet" with "regular cleanses." We seem to have lost the base of healthy eating. It's been replaced with quick fixes and super foods. What people need to do is eat fresh fruit and vegetables, cook for themselves, plan meals, and get away from trying to fill themselves with super foods. A cleanse won't make up for a bad diet. Fix the root of the problem. Cleanses can be a fantastic kickstart. If you read Dr. Oz's blogs or listen to the videos that's what he is saying. The problem and the confusion is he has a new one each week, combined with every other health expert having their own.
So what's the answer? Getting back to our roots. Plain and simple. Go outside and play, walk, and interact with nature. Get your body moving and the blood flowing. Select food that is natural, and grown close to home. If you need to lose weight, get moving instead of watching TV. Eat food that will feed your body the vitamins and minerals it needs. If it's in a box, make it a treat. Don't make pre-cooked and frozen food your main source of fuel. Start making sure your body gets as much vitamin and minerals as you can give it.
Our goal is not to be a cover model, our goal is to be healthy, happy and able to meet each day with energy and health. If you find yourself run down, sick, or missing out on life, look at your eating habits and exercise. That's the key to being healthy.
]]>How to Start Your Fitness Transformationtag:www.huffingtonpost.com,2013:/theblog//3.32515612013-05-10T17:32:12-04:002013-05-11T23:43:47-04:00Jordan Cieciwahttp://www.huffingtonpost.com/jordan-cieciwa/
The options are endless and everywhere, pick something and go with it.
Recently, Adam West and Pamela Roz from 103.1 Virgin Radio in Winnipeg asked me to help with expert guidance. The goal is to run a half marathon in the Cayman Islands with Team Diabetes
This is where the inspiration comes from for this blog.
I have two DJs completely stepping out of their comfort zone, getting healthy, and using an event to get back into shape. They are doing exactly what I want people to do to battle against the obesity epidemic, which currently has over 60 per cent of our population overweight or obese.
People need to stop focusing solely on work, develop some hobbies that are active. Dieting randomly, cutting calories or removing foods to lose weight doesn't work long term. Changing their entire fitness level in a week, slow and steady with a plan works.
Before Adam asked me for help on this project we had met at a few events. Both he and Pamela have fantastic reputations for working hard. Adam is the music director, afternoon on air personality and does a lot of promo work with the station. That's on top of being a father and husband. To get there has taken a ton of focus and determination, it also took focus off of maintaining and making time for fitness. As a goal driven person, Adam is using a promise to Team Diabetes to be ready for a half marathon in December to wisely work back into shape. He also did something brilliant, he involved work in the mission. The whole City of Winnipeg knows he's doing this. You want accountability, change your life in front of close to one-million people.
For this, I am impressed with him and Pamela. For most people, their work won't allow them to do something similar. That's why this nation needs to get back to having hobbies and after work activities that get them outside and active. No more evenings entirely consisting of TV time, we need to get back to our roots. We need to do the things we watch people do on TV. We need to get back to being fit enough to make memories.
Let's talk diet. I need everyone to agree that the word diet has been publicly defined wrong. When I say diet, I mean it by it's definition, not the act of dieting or removing food for the purpose of losing weight. Diet needs to go back to a healthy term, what our nation and what people as a whole eat. We should be on a "diet" that fills our bodies with healthy raw vegetables, includes protein sources at every meal, and has us eating food that is grown locally.
Diet needs to become simple again, to do that people need to get active and fuel their body. I find the more I do, the more I put healthy choices in my diet. If I eat, hydrate, and sleep with health on my mind, it's easier to do the right thing. Those right choices start buy going to your local grocery store with a plan, and bringing home healthy, natural, and simple foods. The right food at home lets you fuel your body for health.
Rome wasn't built in a day. The expression is used far too often, but that's because it applies. Human nature is to want everything right now. I see it far to often in fitness, people jump into a program that they are so far from being able to accomplish. They get discouraged, they quit, and they go back to being completely inactive. My career (the training part of it) has me creating programs for Snap Fitness in Winnipeg. The goal is to challenge pro athletes, and support first time exercisers all under one roof. We are doing it with a lot of success. Why? Because the change for everyone in the programs is gradual, and maintainable.
If Adam and Pamela tried to run a half marathon day one, they wouldn't have walked for two weeks and probably quit. As it is, they need three to four days for the soreness to go away from the simple start up program. That's to be expected. The body needs time to adjust and adapt. While it's doing that, it will experience muscle soreness. The goal is to make that soreness manageable. Eventually, it goes away and you are left with a healthier, happier, more energetic version of you.
So take this away from this blog: You can start no matter where you are. Make small changes and make them last for a lifetime. Work with a professional and get a group around you. Results come over time and with consistent effort. Make a plan, work the plan and set a goal. Maybe we will see you running in the Cayman Islands?
]]>Exercises to Give You "That Butt"tag:www.huffingtonpost.com,2013:/theblog//3.32253262013-05-07T11:21:59-04:002013-05-07T12:30:30-04:00Jordan Cieciwahttp://www.huffingtonpost.com/jordan-cieciwa/
Every woman seems to have a goal in mind for their backside, and it usually has something to do with lifting and toning. I frankly find it strange that girls check each other out so much and get mad at boys for doing the same. I guess it boils down to the values of the situation. In any case, our attention seems to be caught by the same factors. Toned and lifted.
The two secrets that get missed when talking about assets to remember are locked away in the anatomy of the whole situation.
How do we actually defy gravity? The answer is in the posture. Keep in mind, a gravity-defying chest has the same principals as a gravity-defying booty, it's all in how you present it.
As we age, sit at a desk, stop engaging our core to watch TV, or become inactive, our posture muscles are the first things to give up and go home. If you want your booty to pop like J.Lo from her fly girl days, you have to engage your core, and focus on your posture. When you stand and bring your pelvis to neutral, something magical happens. Your muscles align (glutes included), and just like the stars on a perfect night, the view can be breathtaking. Standing and engaging your postural muscles has a waist-slimming effect, making the definition in your glutes even more pronounced. You will also tighten those glute muscles, making them stand at attention instead of dropping into no man's land. The added benefit to this, better spine alignment and all the health benefits of increased neural and blood flow. But who cares about the health benefits, people are going to be asking your trainer for "That Butt," and pointing at you.
Humans are very focused creatures. We want a more defined derrière, so we do workouts to focus in on them. Now, of course you should be doing specific glute work, especially if you are a runner. But if you want to really get noticed, add in hamstring work. Creating a larger belly of the hamstring is what sets apart "backsides" and "please walk past me again so I can look at your backside." From a definition standpoint and sculpting the perfect body, hamstrings add depth and curves to the back of your body. To fit your jeans perfectly and add contours to your body, make sure you define your hamstrings. Again, not that anyone cares, but healthy hamstrings can prevent knee injuries in rec athletes who play tennis, basketball, and run regularly. The added strength will also help add balance to your pelvic alignment and work to balance your pelvis against the forward pull of over developed quads. That's going to help reduce low back pain at L4, L5 and sacrum. But again, who cares about back pain reduction? You're going to be turning heads with the way you look in those skinny jeans.
All kidding aside. Your low back health, and performance in many sports will be greatly improved when you take the time to plan to add these simple movements in to your daily routine. Practice posture when you stand, increase the strength of your hamstrings, and start enjoying the fruits of your labour.
If you walked in to see me in Winnipeg, here's a sample workout from One Fit City.
5 min on the treadmill to warm up
5 min on an incline running, more back of the leg activation
Situp x 15
Plank x 45 seconds
Leg Lift x 15
Side Plank x 30 seconds
Take time to stretch and cool down, and go on with your day happy you got time in to workout some stress and tone your glutes.
]]>Don't Skimp on Sleeptag:www.huffingtonpost.com,2013:/theblog//3.31993762013-05-03T15:35:55-04:002013-05-03T17:39:49-04:00Jordan Cieciwahttp://www.huffingtonpost.com/jordan-cieciwa/
Sleep.
When I started doing seminars for business seven years ago, sleep became a major focus for me and what I spoke about. I get phone calls all the time to start biggest loser workplace challenges. I'd say yes, if I can call them wellness challenges. Weight loss alone has a low ROI (Return on Investment) for health. Hydration, nutrition, sleep, and lastly, exercise, have a huge return. Those are the four pillars of health. Having one out of balance throws off the whole mission to be healthy. Solid health means weight loss.
Weight loss needs to be the byproduct of a healthy life, then its ROI is almost immeasurable.
With all that said, sleep is going to be a strong theme in all my blogs. This time I am going to play to people's vanity in hopes of getting some restful shut eye. The anti-aging effects and reduction of under eye bags are well documented.
But how do you get those results?
When I have clients who are not getting the proper sleep I send them to Dufrense for a dream experience work up. With all the science out there, I want my clients to be utilizing it to the max. That means finding your best fit for mattress and pillow. Once you have done that, the next steps are a little more difficult.
Relax and time your wind down
Cut the TV
Create a stress free sleep environment
Alarm rings at 6:30 a.m., that means for 7-8 hours of sleep you need to be asleep at 11p.m. How many people plan to go to sleep? By 9:30, you need to be starting to bring your body down. No more e-mails, no more stressful conversations, and no more high energy activity. You need to give your body time to be ready to sleep. Don't even head to the bedroom until you are ready to go to sleep. Your room needs to be sleep friendly and a place your body recognizes as it's regeneration station. Set your day up to go to sleep and wake up ready for anything(including looking rested and beautiful).
TV is a stimulant, it engages the brain and keeps the body awake. If I had my way, no one would put a TV in their bedroom, and if they did, they wouldn't watch it within the hour of going to sleep. I want people to go to furniture stores with their mindset on creating a place to go to sleep. We are creatures of habit. That means when we create a room that is used for sleep, the sights, smells and sounds from that room will get our bodies moving towards falling asleep. If we go to the bedroom and add time watching TV the body won't go there to relax and shut down. Create an area with no TV pre sleep time.
All of that added together creates a stress-free sleep environment. That's what you need to do. Stress is the number one ager, and destroyer of our immune system. Creating a room that is stress free, and a place where we spend about 1/3 of our life is the perfect way to get your body all the benefits of sleep.
There is so much more for sleep. There are nutritional supplements, teas, and diet tips to go along with this. My goal with this blog is to start readers on the path of valuing sleep. Buy a new mattress suited to you, create a bedroom that puts you in the sleep mood and most of all, make it your goal to get 7 hours or more of sleep every night. It is a health must-do!
]]>Hate Your Workout? Here's How to Change Ittag:www.huffingtonpost.com,2013:/theblog//3.31846072013-04-30T11:50:38-04:002013-04-30T12:03:52-04:00Jordan Cieciwahttp://www.huffingtonpost.com/jordan-cieciwa/
I often wonder why people run on treadmills if they don't intend to run marathons or hate distance running. Why do people go to the gym? Most people seem to be there for weight loss, so why not work to tone the body and get the results you are there for?
Long slow runs are not the best way to lose weight. Once your body has adapted, weight loss will slow to a crawl. It is the constant change in routine that gets results.
If you have to force yourself to go to a workout, eventually your will power will give out. If you look forward to going to the place, seeing friends, and making your workout fun you will become successful in your venture.
With information overload out there, I find many people go to what they feel comfortable with and that is running and cardio equipment. It seems the typical person feels overwhelmed at the gym, and because doing cardio for 45-60 minutes seems safe and easy, they stick to it.
What does a smart person do after noticing a problem? They set out to fix it. That's my reasoning behind One Fit City. Ideas and programs designed to get people comfortable and confident in the gym, outside, or anywhere they go. I have been laying the ground work at Snap Fitness River Heights in Winnipeg. Getting fantastic results with weight loss. How? Creating confidence in workouts and abilities.
I firmly believe that a trainer's role is changing in today's society. With all the information out there, people no longer need me to create a program, they need me to create confidence in the program.
It is no longer the elite with extra income that hire trainers or need the expertise. It's the reason small group exercise classes are taking off. It's the trend because it gets results. The workouts are not changing, the motivation, group work, and support systems are.
When I created No Limits Functional Training it was to make a new workout for every class day, keep clients guessing physically and making it fun for everyone involved. The workouts are not the key to success, it's the atmosphere, environment and the fact that we write and share others results. My next goal is to travel across the Nation, meet with trainers and start creating more success based environments.
If where you workout doesn't motivate you, get some where else quick. Why is CrossFit so successful? Why do 90 day challenges work for beginner weight loss? The right program, the right environment and the right support for your goals. Decide what you want to accomplish, then enlist the help of a professional to set goals.
I'd love for a few people to try this workout at their local gym, then send me a tweet with what you thought. Think it's to big of a task? Hire a trainer for a session or two to get comfortable with training this way. Not tough enough? Get involved in a high performance gym and train like a pro athlete.
Warm up 5-10minutes(Bike, Treadmill, Elliptical)
Sprints(Bike, Treadmill, Elliptical) 5 x 30 seconds fast/30seconds slow recovery
Really want to see results in your body and workout? Add protein shakes to your arsenal and try eating like this video.
]]>Why Losing Weight Is a Mental Gametag:www.huffingtonpost.com,2013:/theblog//3.31363442013-04-23T12:05:27-04:002013-04-23T12:05:45-04:00Jordan Cieciwahttp://www.huffingtonpost.com/jordan-cieciwa/
I'm not a health nut, but I take care of myself. Not to brag and not to be vain, but my decisions are purely to avoid going to the hospital with something that could have been avoided. I exercise and eat right to be healthy. I don't spend the day thinking about what I shouldn't eat, I spend it thinking about living a long life and travelling with the girl of my dreams.
My time at the gym isn't punishment for a cinnamon bun, it's to make sure I can meet any challenge the day may throw at me. The hours I spend exercising now, and the nutrient rich foods I chose will let me see the world in style. Once you have been in a hospital bed with an IV, and nurses waking you up to give you injections, eating healthy and exercise doesn't seem bad.
It's perspective, and right now North America's perspective is mixed up.
I like to stay around 10-12% bodyfat and be able to run a mile in 8 minutes( I can comfortable run 4 miles in 45 minutes or less). I can do 50-60 push ups with no problem. I make sure I get 7.5 hours of sleep 6 days a week, and try to make sure it happens 7 days a week. The bed I sleep on was fitted for me by a free and simple test done by the sleep experts and Dufresne Furniture in Winnipeg.
I drink three liters of water with nothing but a squeeze of lemon added. I plan my meals, and if I find myself without food in the middle of the afternoon I stop in at Sobey's and grab something from their deli (their love food blog is a must-read). I eat a lot of fresh fruit and vegetables, not normally cooked, I like things raw so they are nutrient-rich with no denatured vitamins and minerals. My goal is to also buy fresh meat, preferably locally raised. I make my life simple. Healthy and simple. That's the back bone of my blog, and vision for making the Nation healthy One Fit City at a time.
That's it, my health can be summed up in a paragraph. My motivation is to be energetic enough to make memories with the people I love, fit enough to be "ok" with the image in the mirror, and at all costs avoid ending my life in a hospital. The scariest thought for me would be to hear the doctor say "if you had just taken care of yourself, you would be outside playing with your grandchildren."
I keep putting videos up on Youtube in hopes people will subscribe and see how easy it is to get the basics done. Health is not hard, it's just being consistent. I still eat pizza, drink a beer with my girlfriend (she makes me watch hockey and NFL Football with her), love chicken wings, and I am pretty sure I could eat a full package of twizzlers without taking a breath. I just don't do that all the time.
Ninety per cent of my life is planned for health success and fueling my body with nutrients. The human body is made of, and can only function if it's fueled with vitamins and minerals. I make sure I get those vitamins and minerals. I supplement, and add extra when I feel my body is speaking to me. Low energy, headaches, and the inability to fall asleep can potentially have their roots in poor nutrition. If I have any of those symptoms, I review my diet and I see a doctor. That's the combination that will turn this nation around.
I hang around a lot of healthy people. My day-to-day job includes blogging and staying current on what's new in fitness and nutrition. People hire me to create programming at gyms, and for the latest cutting-edge fitness products. The one thing that is consistent among healthy people. They don't buy low fat, reduced sugar, comes in a box, pre-cooked food.
Healthy people eat fresh, well-planned, nutrient rich food for 90 per cent of their meals. That means in a week if you eat four to five times a day, you can have three meals that have pretty much whatever you want in it.
Being healthy, losing weight, and being in the best shape of your life isn't about what you can't have, it's about what you can have. You can fuel your body with nutrient rich foods, and have tons of energy to get through the day and enjoy every minute of it.
My hope is to spread health and the ease with which you can put it in your life. No excuses. I want to eat cake at every meal, I just chose not to with the big picture in mind. I want to sit on the couch and watch Hannibal, Dexter, Ridiculousness, and a romantic comedy (in that order). I chose to get up off the couch to take care of my health.
This blog has a lot of bragging in it, I apologize for that. My hope is to make health make sense. I'm real, I struggle, but I chose to value my health as highly as I can. Once you lose it, you appreciate it. My hope is that more people begin to appreciate it before it's too late. Let's make this nation healthy, One Fit City at a time.
]]>My Dream? A Healthy Nationtag:www.huffingtonpost.com,2013:/theblog//3.31199392013-04-19T22:13:11-04:002013-04-21T23:01:27-04:00Jordan Cieciwahttp://www.huffingtonpost.com/jordan-cieciwa/
I live my entire life with a dream in my head. It started when I was young, and a doctor told my family I had leukemia. I knew what it meant, so I made a promise to be a good kid if I could live. I still wanted to fall in love, travel, see the world, and simply be alive. I was the captain of my hockey team, got great marks in school. It wasn't my time, I had so much more to do. If I left the world young, I would have failed.
Here I am at 32 watching a Ted talk, in my living room, near tears because those memories of needles, doctors, and hospitals come back with a vengeance every once in a while. This is one of those moments.
I am alive, I am healthy, and with every fiber of my being I want to inspire people to be everything they can be. I write for hours on blogs, magazines, and anywhere I can get my voice heard. I dream of a TV show where I can help entire neighborhoods get back to healthy, and get back to living outdoors.
My secret again. I feel like I am failing at it. I'm running out of time. All I want to do is earn a living bringing health and wellness to people. I want to inspire change and a passion for health. With that success I want to travel and make memories with someone special.
Some days I feel like that dream is unattainable. Some days fear takes my breath away and I think about quitting everything.
Some days I write a blog post and someone says they have been reading my blog for months and they have lost weight, changed their life and can't believe the energy they have.
My dream is to create a healthy nation One Fit City at a time. To get heard on radio, seen on TV, and read in magazines across North America. I want to collect success stories of people who have changed their lives, and of people who have lived healthy their entire lives. My dream, the one I know I can make come true is to be front and centre as North America regains its health.
I have had my heartbroken following this dream. I have put everything I have into following this dream. I am afraid it will end without a success story, but fear won't stop me. It hasn't yet. I figure if I can get healthy, I can get people to do the same. I am a long way from the pale kid with swollen lymph nodes sitting in a doctor's office contemplating life and death.
Some days I am afraid I will fail, but those days always end.
]]>The Four Biggest Fitness Obstacles for New Momstag:www.huffingtonpost.com,2013:/theblog//3.31107762013-04-18T17:00:00-04:002013-04-18T17:47:28-04:00Jordan Cieciwahttp://www.huffingtonpost.com/jordan-cieciwa/
When she reads this, she's going to be mad. She hates when I brag about her. But who would I be without her to look up to?
That brings me to the point of this blog: Letting kids see their parents exercising, and moms specifically.
I get a lot of emails from new moms at One Fit City asking me how to lose the weight, how to exercise from home, how to stay motivated and how to maximize their time. After years of working as a personal trainer, I've finally devised a plan for these women.
I've solved four common problems:
Child Care
Motivation from a group
Making personal training affordable
Getting in more time with friends
Let's tackle the biggest issue new moms seem to have: child care. Cost and trust are the two concerns that are brought up most often. With money being tight, the cost of taking care of a little one is always a concern. Then next issue is finding a quality person to watch your child.
Here is my solution: Grab a group of friends -- at least four -- and bring all of your children to the same house for a workout. While two moms work out for a solid 45 minutes, the other two can watch the kids. At 45 minutes, the switch is made and everyone gets a workout. The cost is zero, and who better to watch your kids than a good friend?
Using this method of training also gets you into a group -- a group that expects you to be there and will encourage you to get results. The support is built into the project; what you and your friends do from there is completely up to you. The best feedback that I get is that with this program, moms don't need to wait around or plan their days around a class time. Your local gym may not have Zumba when you want it, but your DVD player is ready to go anytime you are.
That's why I got involved with Nexersys. I wanted to find a way for people to bring cardio kickboxing home. Having a machine there that you can start up when you want means no wasted time waiting for a class. If you want to kickbox at 11:12 a.m. or 5:43 p.m. because that's when you find the time, you'll need to have the home equipment to do it. Your schedule should in no way deter you from success. Having your home set up and bringing friends over gives you no room for excuses. Plus, you can stay cutting edge with the hot trends by buying DVDs and splitting the cost of equipment.
Since I started personal training, I have suggested to groups to clients to split their visits between two or three friends, if you follow the group idea for new moms that I've suggested. Bringing in a trainer for an hour-and-a-half and splitting it four ways will save lots of money in the long run.
As a personal training growth consultant, I started working with Snap Fitness River Heights in Winnipeg. We are launching a brand new small group program in which gym members tell us the time that works for them, and we start matching members to groups and trainers. The groups are four to six people in size. Everyone wins. Members can afford more sessions, trainers can motivate and use partner drills to keep things interesting, and the results begin to speak for themselves fast.
The reason small groups have become one of the top fitness trends is because of the low cost and extra motivation. You still get very focused time with a qualified trainer, but you don't have to pay for all the down time -- when you are resting, your trainer is with another member of the group. Doing something easy like bike sprints? Your trainer can be correcting form on another group member who is doing a kettle bell swing.
Ask your gym if they offer small group sessions. It's money well spent.
The last benefit to the small group is time with friends. New moms especially rave to me about getting to spend an hour-and-half with an adult. Men and women without children don't understand how much a good conversation means to a new mom. It's the best thing they can get, and as far as weight loss goes, that time with friends and the ability to unwind allows can lessen stress -- and less stress means having an easier time losing weight and a more restful sleep at night.
I would love to see people take this to heart. Start a small group, get your friends together or join something going at your local gym. You'll meet new, fitness-oriented people and who knows how far it can go. With all my new members and new groups I do a 90-day challenge. It's a goal-setting time, with an end period to reach the goals.
As the group works towards their individual goals, everyone wins. For trainers, it's a way to extend their reach and make more money. For business owners it's the best way to service their clients. For those looking for results, there is nothing like making new friends focused on health, or taking old ones and committing to being fit for your children to see.
The beauty of social media and the Internet is meeting people online who can support you. That's my hope for my Twitter account, and Youtube page. I want to support as many people as possible start down the journey of wellness and healthy weight loss. Questions are always welcome, and I am here to help you goal set if you want to take the next 90 days and make the biggest changes of your life. The beach is just around the corner.]]>Get Fit Without Going to the Gymtag:www.huffingtonpost.com,2013:/theblog//3.30638612013-04-12T17:25:31-04:002013-04-12T17:25:37-04:00Jordan Cieciwahttp://www.huffingtonpost.com/jordan-cieciwa/One Fit City grows, and I get to be hands on with more people in Winnipeg for training I hear the same thing from women regularly. "I don't want to look all muscle bound and like a man, so I don't lift weights."
You don't lift weights? Are you sure?
I have tips and tricks for you video style on my Youtube page. My goal is to teach how to exercise for fitness and functional strength. As well as for athletics, fitness modeling, and what ever else. The library is building fast. My hope is to remove some of the misunderstandings about working out. It's not all equal. You can train for different results.
Healthy living is not the same as a career in modeling.
That's the problem with the misconceptions out there about fitness models, figure models, bikini models and regular folks. Did you know there are different categories for competitors? At fitness events, there are bikini girls who look to be less muscular than those in the figure categories. The fitness models even train differently. Those who compete in fitness will often wind up demonstrating exercises in magazines geared towards women aged 25-45. The same women that come see me to get weight loss results. The reason fitness models are used? They are supposed to be seen as more motivating. If you saw someone 40lbs overweight promoting a product or workout, would you be sold on the results?
With Fitness Star coming to a local town near me, I have been talking with a lot of fitness models. They are all setting goals, training six days a week and lifting like these videos. The results they want on stage dictate the exercises they select and the food that they eat. More muscle? Heavy weights, lots of gym time, and a diet geared to putting on muscle(lots of lean protein).
The point I want to make is that for women to be healthy, lean and toned you have to lift weights that actually challenge you. To burn calories you need to challenge your body in the gym, but that weight-based challenge only needs to be three times a week. That three times a week will not make you overly muscular if it is circuit-based and geared to functional training. It will increase bone density, improve cardiovascular health and a whole lot more.
If you don't ever want to go into a gym, you can still get in fantastic shape. You can set aside time to go walking, play interactive games with your kids, go to the park and have a workout on the play structures and benches. That will get you healthy. Also consider trying yoga, pilates, or a sport with friends at your fitness level.
To get muscular and look like a competitive body builder is not what any fitness writer is looking to get you to do. Science, and what we understand to be health has changed over the last two or three decades. Our goal now is to get the Nation back to fit and healthy. We do that with promoting proper sleep, hydration, nutrition and exercise.
Going to the gym to workout won't make you look like a bigger muscular version of yourself. Not if you follow expert advice. No more excuses, it's time to start watching what we eat, getting out and being active and no longer fear muscle. Let's get healthy.
]]>The Two Best Weapons in Weight Losstag:www.huffingtonpost.com,2013:/theblog//3.30472492013-04-10T11:58:12-04:002013-04-10T11:58:14-04:00Jordan Cieciwahttp://www.huffingtonpost.com/jordan-cieciwa/
Well what ever I call myself. One thing is very apparent to me: people like to hear about weight loss. Not sure about the "doing" part yet.
Going forward I think my question to people wanting weight loss is going to be "how did you sleep?" I can't believe how many people leave sleep out of the weight loss equation. Now more than ever we should be getting the best, deepest, most restful sleep imaginable. We have sleep science out there to get us the perfect bed to match our body.
I am based out of Winnipeg, so I looked around locally for a store where I could have my body and pressure points analyzed. I went to Dufrense Furniture, and had a sleep expert explain the whole process to me. I was hooked when they talked to me about hormones, chronic sleep deprivation, and exercise recovery. Their new product roll out is called "The Dream Experience", and that's what people in this nation miss. You have to leave time in your day to sleep, and get into deep sleep.
Sleep resets your Leptin and Grhelin meaning it is one of the most potent hunger controls out there. You have to get into your deep sleep cycles to experience the full effect of that reset of hormones. That's why it is key to make sure your bedroom is designed to be a positive sleep environment, including the mattress you sleep on. Once you start getting a good nights rest, you will wonder how you ever functioned without it. Your body will thank you, and so will your waist line.
Now that you are sleeping better, what's the other best weapon? Well a mattress is to sleep what a food scale is to nutrition.
Serving size is the most misunderstood part of nutrition. You will gain weight eating too much. That includes too much health food.
In Winnipeg, myself and my partners in One Fit City have begun to go into people's homes as part of our total program. We teach them how to cook, measure, and keep food fun. We also talk about what goes into the cabinets and cupboards.
Once people see, and understand what a serving size is, weight loss becomes easier. If you don't have to fight and burn off all the extra calories, you see results much faster. It all starts with good choices for the morning. Breakfast starts the day by leveling blood sugar, adding protein, and fueling your day.
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There is not easy way to weight loss, but there are smart paths. Get to know serving sizes of your favourite food and measure them out. Once you see what you "need" versus what you want, you can start to make better choices everywhere you go. Add to that a solid restful sleep so you are fuller faster thanks to better hormone control and we are on the way to making this nation healthier, One Fit City at a time.
]]>How Living Life to the Fullest Can Make You Fittag:www.huffingtonpost.com,2013:/theblog//3.30110562013-04-05T12:11:11-04:002013-04-05T12:11:58-04:00Jordan Cieciwahttp://www.huffingtonpost.com/jordan-cieciwa/ What losing 10lbs will do for you.
Our youth population is inactive, and it's continuing into adulthood. Our food choices at the store are becoming more and more processed, and less about cooking our own food or enjoying healthy raw options. We have gotten off track with technology, spending 13-27 minutes a day getting moderate to vigorous activity while watching nearly 34 hours a week of TV. We are backwards, and often spend our time watching others exercise and make memories.
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I have been on a mission to get people to change the way they look at their fitness for years. Not being a cover model, not aspiring to be an athlete, but to make memories, be healthy and avoid the hospital. The energy boosts from fitness and healthy eating are incredible. The reason people write books about it is because it is truly life changing.
Even though I am considered an expert in my field by Inside Fitness Magazine, have countless TV appearances, and created a YouTube page to get the word out on healthy living, I still look for solid role models for myself.
Lately Blake Mallen, Nick Sarnicola and Ryan Blair have filled the inspiration role. They created "Project 10." It's an off-shoot of their extremely successful 90-day challenge. The focus is on losing the first 10 pounds, getting motivated and realizing that you are important, and your health needs to take center stage. The company announced a billion dollars in total sales, that means people are successfully using their methods, products and ideals. The key concept is a little at a time, and filling your body with nutrient rich foods.
The availability of low-calorie whole raw foods, and drinking water are two of the most underrated luxuries in North America. We have no excuse to be an unhealthy nation. Everything that we need to survive and thrive is available, you have to push past marketing to grab it.
At 32, I am in the best shape of my life. I was diagnosed with Leukemia in my youth, and struggled with weight in grade school. I have seen the downside of a life full of bad food choices. Each year I try to perfect things a little more. I went to University and got my degree in Kinesiology and Applied health from the University of Winnipeg. It is that degree and a passion for living my life to its fullest that has me training pro athletes and every day people. The building blocks are the same, the weights are just heavier in pro sports. The food choices are also the same, just a lot more of it.
So here is the take away
More deaths from adverse drug reactions than automobile deaths. Obesity epidemic. Inactive youth. A nation that has forgotten what it means to get out and see the world. All of it can change by finding your motivation to live life to it's fullest. This is the back bone of my dream to build a health nation, One Fit City at a time. My goal this summer is to take a road trip with my girlfriend and see first hand what is available in each city to be healthy, find those healthy options, visit local gyms, get people talking health, and blog about it. This is my dream, it's taken me a decade to get here, now comes the leaps and bounds.]]>Why You Don't Look Like a Fitness Modeltag:www.huffingtonpost.com,2013:/theblog//3.29875682013-03-31T05:53:12-04:002013-03-31T23:35:44-04:00Jordan Cieciwahttp://www.huffingtonpost.com/jordan-cieciwa/
Here is the problem. Fitness models don't do those workouts. My expertise is weight loss, and high performance athlete training (strange mix I know, but it's what makes www.onefitcity.com unique). When I get an e-mail from someone wanting to get into fitness modelling, I send them to an different trainer. It's a sport unto itself, and my pick in Winnipeg is Darla Caligiuri. She and I are working on busting myths and opening eyes into what really goes into making a fitness model and their program.
When I make a program that's 30-45 minutes long, three times a week for a regular person to perform, I explain to them that this is not going to make them look like a cover model. Models like Lise Aquin work out 6 days a week, measure their food meticulously and never miss a workout. My favorite quote from the female fitness world is "I would rather cheat on my boyfriend than on my workout."
Three workouts a week at 30-45 minutes is the bare minimum you need to do to get results like lower cholesterol, increased heart health, increased bone density and decreased risk of certain cancers. Making your body a sculpted piece of art is a whole other story. The reason someone as skilled as Lise works with a trainer like Darla, she needs the outside perspective on what she should be doing to perfect her physique. For a regular women looking to be healthy, you want a trainer for form, motivation, and to keep things fun. I encourage women to work out in groups. Personally, I love running my small group sessions in Winnipeg, it's the best way to get results. They are fun, intense, and focused on fitness. Participants leave sweaty. The business people I train keep coming back because of the energy and mental focus aspects. One of my clients increased his earning potential 200% by training regularly and changing his diet. The energy he had let him work more focused and successful hours.
Lise is getting ready for Fitness Star's competition in Brandon Manitoba . Her workout and diet are not focused on increasing energy, and improving her functional fitness. She is training her body to be lean, and to have muscle definition. As I said, it is a sport unto itself. Hockey players train to play hockey, fitness models train to be fitness models. What you see on the cover of a magazine was not built in 45-minute workouts, three times a week. The workouts are far more intense and the workload is often done to failure.
When you see someone with an upper body to die for showing you a quick workout to tone your shoulders, it's misleading. The model is demonstrating the exercises, and she has the perfect shoulders, but odds are she has done a lot more than the workout you are reading about for six weeks. If it was that easy, we would all be walking around with perfect physiques.
In the case of sculpting the perfect legs and butt. It takes a lot of squats and a lot of focus on the hamstrings.
The workouts you read about will give you fantastic health benefits and change your body. They just are not going to change your body to look like the model demonstrating the workout. That is the point I want to get across. Fitness models work hard, are focused, and have will power beyond belief. Their ability to maintain a program day in and day out is incredible. If that is not what you are prepared to do, modify your goals and expectations. If you won't give up wine and carb-based snacks, or if you are not willing to be at the gym for an hour or two every single day, then don't expect to get a body like a model. If you want to and strength to a few specific areas, feel more energy, and increase your health, then keep reading magazines and adding those short workouts into your life.
Darla was very clear about what it takes. She said her athletes have to be prepared to take the 1 hour or more as prescribed for the results they desire to win competitions. That time in the gym must be distraction free: Leave the cell phone, kids, and work out of the gym. Go into that room thinking and focusing on your program and your results.
If that isn't something you are willing to do, it's time to sit down with a good trainer and talk goals. Have a clear understanding of what it will take to reach your dreams, then have a real conversation with yourself about if you are willing to do what it takes. Fitness models work a lot harder than they get credit for. That fact needs to be understood by the general public. You can't get those results without the effort and commitment.
Don't let it stop you -- you can still change your body and be healthier in 30-45 minutes, three times a week. The purpose of this article is to give fitness models like Lise Aquin and her trainer Darla Caliguiri the credit they deserve and to help people start setting more appropriate goals. It's time for us to peel back the marketing mask and realize what health is, and what goes into modeling health.
Work to be healthy, and comfortable in your own skin. Take your physique and health as far as you want, and have as much fun as you can on the way. Work with experts, bring a friend and who knows where you will be in a year. Maybe the fitness model thing is for you -- you won't know unless you try.
]]>Tips for a High Intensity Workouttag:www.huffingtonpost.com,2013:/theblog//3.29660222013-03-28T17:20:36-04:002013-03-28T18:03:55-04:00Jordan Cieciwahttp://www.huffingtonpost.com/jordan-cieciwa/
This article is not for those who are just starting out in fitness. This article is for those who want that next level of fitness. If you are just beginning, let this be something to aspire to.
The conversation has to start with Cross Fit. It's over a decade old, and it's roots were in physical preparedness for military, police and fire. The misconception out there is that the 20-minute or less workouts are for everyone. They are not.
The workout of the days, and the more "class" style that has appeared as Cross Fit has grown is closer to something the masses can try. The hardcore testing and metabolic/form failure testing/programming, leave that to the elite. Most people that live and breathe Cross Fit are also active daily and have jobs that are physical.
Their limits need to be pushed in the safety of a gym or as they have coined it a "box". If you are not at the level where you can push your absolute limits, don't think jumping into Cross Fit will get you there.
They have what they call the "on ramp". If you do plan on changing your diet, being fit-minded all day, and taking your body to its limit , then give Cross Fit a try. Do it with wisdom, work with their certified trainers and progress slowly.
Since Reebok got involved with Cross Fit more and more people are finding their way to the gyms. My hope is people realize quick what is, and if it is not for them they are comfortable to say so. I'm not going to play football, so you won't see me in a stadium trying to tackle Ray Lewis, it wouldn't be safe, or smart. If you find yourself in a Cross Fit box, make sure you are there to work, live, and breathe fitness. It's tough. Really tough. It's not for the faint of heart, and true Cross Fitters are a rare breed.
The next place to go for high intensity is the fastest growing sport on the planet, Mixed Martial Arts(MMA). Again, as a sport, this is hard on the body. If you walk into an MMA gym, be ready to have your limits pushed. Pro athletes miss fights all the time due to training injuries. Their is a huge difference between cardio kickboxing and getting involved in full contact training.
I'm currently on a body reshaping journey with MMA a lot of what I am focuses less on sparring and more on the cardio side. Nexersys has the answer to keeping people engaged mentally like sparring without the contact, and it can be done at home.
Training with MMA Circuits can be the best way for someone wanting to experience what their favourite athletes experience to change their body shape and weight. The intensity in this sport is really high, and with the adoption of the Training Mask into most elite athletes protocol, there are very few holes for the unfit to crawl through.
If you aren't healthy and fit, it will show in a circuit. Usually with the participant passing out or throwing up. Avoid both if possible. I find people with a passion for high intensity get the best benefit by following a fighters program. Often training twice a day. Weights and running in the morning, then trying some skill specific training in the evening.
Like I said, I avoid the true sparring and use a safer machine now that I am in my 30s. The sparring used to be part of my training, but now going on TV with a black eye or going into a sponsorship meeting with a bloody lip doesn't seem to get me any further in life.
Now comes my favorite and perhaps the smartest of the high intensity training programs. Sport Specific Training. The evolution of the athlete has come a long way. My work as a strength coach has me writing for Inside Fitness Magazine as an expert and it has me hanging around a lot of pro athletes and trying new training techniques.
The focus on Sport Specific training is to be quick and explosive, as well as maintaining muscle balance. It's the careful, and scientific approach that makes it the most well rounded. The goal is to become the best athlete you can be, then apply that athleticism to your sport.
Every sport has it's dangers, however, training in the gym shouldn't. The difference with this training and Cross Fit or MMA is that both those are sports unto themselves. Sport Specific training lowers the risk of injury during athletic competition, where again, as soon as you step on the field of play there is risk of injury.
Your goal in Sport Specific Training is to push your body's limits, and continuously vary the difficulty and challenge level. You want to create a periodized program that includes strength, endurance, and rest. This way you will always be challenging your body and getting the most out of it. Set goals, and as you achieve them, make new ones. Then use your new-found athletic prowess to impress your friends during adult rec sports nights at the local Y.
The end result of this is to encourage the use of high intensity training and to congratulate those who are pushing their limits daily. There is not enough published material that says great job to those who can run a mile and a half in less than 10 minutes, after doing a full leg-blasting workout.
Not enough credit is given to those who stay fit and out of hospitals for preventable illness. There are a lot more ways to challenge the body, and I would love to hear yours. Leave a comment below or send me a tweet. The world needs to know people exist who take their health and well being seriously.
If you haven't tried adding elevation mask training to your workout, let me suggest it to you. There are few tools out there that will train the diaphram and intercostal muscles like the Elevation Mask, give it a go in your workout, you will love it if you love a challenge.
]]>Shake Up Your Fitness Routine (and Start Having Fun at the Gym)tag:www.huffingtonpost.com,2013:/theblog//3.29281702013-03-23T12:43:13-04:002013-03-23T00:00:21-04:00Jordan Cieciwahttp://www.huffingtonpost.com/jordan-cieciwa/
Who said you had to do the things you are doing? There are hundreds of ways to exercise. Some need equipment, some need open spaces and some just need you and a little bit of good old hard work.
Here are my top 4 ways to use your typical workout equipment a little differently.
Dumbbells: Typical body building is out the door these days. The reason for consulting a personal trainer now or for getting into a small group session is to learn new techniques and learn them right. I run a class I call No Limits Functional Fitness. It is my goal to get these to become a trend in gyms across North America. Anyone can walk in anytime and learn how to workout functionally, as well as get tips, tricks and brand new ideas. I encourage clients to bring exercises they want to try and have their form corrected. YouTube is a double-edged sword; the video sharing site has good ideas, but if you are new to exercise, you can't have your form properly corrected by a video.
Start by using dumbbells instead of typical kettlebell exercises. Try dumbbell swings and Turkish get-ups. Not having a kettlebell is not an excuse to not use these exercises in your weight loss routine.
Treadmill: The treadmill is the most under-utilized piece of equipment out there in my opinion. Who said you have to use it and do all your miles in a row? If you get bored on a treadmill, break it up! Use circuits to break up your run and challenge your body in a totally different way. If you are not much for running, start changing things up. Exercise shouldn't be forced (all the time); it should be fun. It is amazing how breaking up a long run with some weights can make your workout fly by, as well as torch some extra calories.
Exercise Ball: You have to get off balance to really develop your core stability muscles. Try easing into it. If you have never been on an exercise ball, start simple. Then move to holding weight in only one hand. Once you master unilateral work, move your weight off the center of the ball. That little move makes for a huge challenge to your balance and your core stability. Focus on form and you can get your muscles to start to fire in ways you never thought possible. Awaken your inner athlete, but do it slow and smart.
Medicine Ball: There's nothing like using the medicine ball to switch up your stability. Throwing the medicine ball around used to be something included in high school gym class. It seems to have all but disappeared. Throwing a medicine ball can also be a fun way include partner drills into your workout. I see a lot of moms and daughters training together, as well as husbands and wives. Throwing a medicine ball standing on a BOSU can be a great strength equalizer and make for a fun game in the middle of a Functional Training Class.
What you should take away from all of this, above all, is to start having fun. There are hundreds of options out there. These are just a few from the hundreds of personal training hours I do in a year. Get on YouTube, grab a few magazines, and get in a small group training session to really learn a few new tricks in the gym. Feel free to talk to me on Twitter @fitcityjordan or leave a comment below. I'd love to hear what works for you in the fitness world.
]]>Three Steps to Help You Lose Weighttag:www.huffingtonpost.com,2013:/theblog//3.28815872013-03-19T16:34:58-04:002013-05-19T05:12:01-04:00Jordan Cieciwahttp://www.huffingtonpost.com/jordan-cieciwa/
Since writing for the Huffington Post, the dream for One Fit City has taken a huge step forward. My New Year's resolution was to get a tweet from @TheEllenShow to support my dream of making the nation healthy, One Fit City at a time. I'm moving towards it, thanks to these blogs!
Weight loss is the number one New Year's resolution. By three weeks into the New Year, most people have forgotten their resolution. If you resolved to lose weight this year and have not even started yet, don't worry you are not alone.
If you were a business you would be going into your quarterly check up. At this point, you would be looking at your goals, results to date, and seeing where you are at. My question is did you make a New Year's resolution to be healthier, are you on your way to that, or do you need a change of direction?
Here are the steps to get back on track and make 2014 the first year in a long time you don't resolve to lose weight.
Step 1: Begin to journal and write down your weight loss goals and progress towards them.
Old food plans (or lack of a plan) come back into place fast and the gym membership will collect dust if you don't start to write down what you are doing. If you don't set goals and work towards reaching them, you won't get any where fast. If the scale hasn't moved in two or three weeks, you need to sit down with a professional and identify why.
Without any documentation, all you have is your memory to go on. Your memory won't recall the half chocolate bar you ate, but stopped because you felt bad. It won't recall the gym sessions you missed because your dog was sick at home. In your mind, you are a rockstar, perfectly on point with your plan. The reality when written down and reviewed is something else entirely.
If the scale isn't moving, something is stopping it. Start writing down your workouts, the day you did them and how hard you worked (did you sweat?). If you are going for daily walks to get fit, that's awesome. Write down the days you do that and how far you go. As for meal planning, how are you eating? Are you letting treats sneak in too often? Write down absolutely everything you eat. It's amazing how calories add up.
Also, start weighing your food and measuring it out. Serving size is one of the most misunderstood concepts in health and nutrition. Start having smart snacks around you and make better choices when you get hungry.
Step 2: Commit to a program but continuously try new things.
Start walking, jogging, swimming, get a gym membership, try kickboxing pr do absolutely anything you want to be active as many days as possible. Commit to something, bring along friends and get into a groove. Then start adding more to that base. If you are new to the fitness world, get something started that gets you off the couch. Then add in to that something more high intensity. I like Rush Fit, P90X, Insanity, and Jillian Micheals workouts. They all up the intensity and really get results.
The other part of this coin is to commit to changes in what you eat. You don't have to be perfect day one, and you don't have to change everything day one. It's different for everyone. For every person that can change their diet by quitting every thing cold turkey there are others who need time to implement change and feel the difference eating "clean" can make.
It's easier to just break away from every bad habit, but that's not always easy to do. For people that struggle in this area, my suggestion is to commit Monday, Wednesday and Friday to healthy eating and higher level of exercise.
The combination will get the body and the metabolism revving. You will feel your best those days. Then try adding another clean eating day, then another. Don't look at it as taking things away from your diet and daily life. Look at it as adding energy and longevity to your life. Make your days simple, have your food ready to be eaten.
Step 3: Find your incentive
If you follow my career you know that I was diagnosed with Leukemia when I was young. Having it totally clear up was the biggest blessing in my life. I now do things with an appreciation for health. For many, health is not a motivation until it's too late. It also seems that being "toned and sexy" isn't a motivating factor for most. So what is?
Celebrity dieting tricks have become a solid source for healthy living tips. They focus on healthy meal plans and solid scientific workouts. The trend of meal replacements has become something that I found clients use with great success. I'm not looking for people to stop eating and just drink their calories. I am looking for people to have a shake or powder easily accessible when they forget their food or when they are busy and running from work to grab the kids then off to another function. Don't skip meals, be prepared.
What does this have to do with incentive?
Simply put, the product you use is not as important as the commitment to always having protein, fiber and nutrients at the ready. So when companies like Visalus offer incentive programs for their customers to receive percentages of the more than $630 billion in sales they have done, it gets people interested.
Imagine what you would do if you were able to use your commitment to health, and inspiration from achieving weight loss success to make some money on the side. Would that motivate you to stay on track? I am not looking for people to read this and stop eating real, organic, locally grown food. My goal for bringing up the option is to let you know that there are motivating options out there.
If you want to reach your goals and are not moving the scale at all, or moving towards a healthy lifestyle, you need to rethink the process. My goal is hospital avoidance. I wake up and make a smoothie, and plan my meals to make sure I stay at a healthy weight and ensure my heart health. If that doesn't motivate you, maybe a commission check will. Others use their family and newborn children. What ever it is, find your motivation. Get an incentive that works for you.
Take the next three weeks and start to take steps towards your health and weight loss goals. Remember why you made your New Year's resolution and get working towards it again. Keep yourself honest and motivated. If you need more incentive, contact me directly. I love to answer questions. One Fit City is also giving away a trip for those who get back int he groove. Find your motivation, and get back to healthy.