Jordan Cieciwa
People forgot how to have fun. My mission is to make this Nation healthier One Fit City at a time. Add a little fun to functional training, and introduce regular people to sport specific training and we have a recipe for success. Done smart, and over time, we can turn this nation into aspiring athletes(or at least healthier arm chair quarterbacks). A degree in Kinesology and Applied Health and work with everything from Couch Potatoes Pro Athletes over the past decade is my key to battling Obesity and Inactivity.

Entries by Jordan Cieciwa

If You Could Have More Energy, Would You Want It?

(0) Comments | Posted April 15, 2014 | 12:38 PM

If you could have more energy, would you want it?

It's useful in absolutely every aspect of your life. There is nothing but benefit to it. Energy, and your bodies ability to be alert, happy, focused and filled with joy is something that needs constant work. It's a sad thought,...

Read Post

If You Want to Get Healthy, Create the Right Environment

(0) Comments | Posted April 11, 2014 | 12:38 PM

April is in full swing. January 1 is a distant memory. The year you promised will be devoted to health is disappearing. Have you done what you promised yourself you would?

Simple small changes is all it takes.

One to two pounds a week is a safe, healthy, and...

Read Post

When You Work Out, Try Something New

(0) Comments | Posted April 8, 2014 | 7:59 AM

What are you going to try this week so that exercise isn't boring?

I've just recently added Joga to my routine. I wandered into a place called Yoga Public in Winnipeg, thanks to a facebook post by LuLu Lemon Polo Park

If you recall, I'm trying...

Read Post

If Your Health Is Important to You, Stop Making Excuses

(8) Comments | Posted April 4, 2014 | 8:56 AM

Is your health important to you? Don't answer any other question, and don't think about anything else. Very simple: is your health important?

Now make a list of every excuse you have to:

  • Not eat healthy
  • Not be active everyday (simple walk at the end of the day)
  • Not get...
Read Post

Just Going to the Gym Doesn't Make You 'Healthy'

(0) Comments | Posted April 2, 2014 | 12:26 PM

There are 21 billion reasons to read this whole article. My love of Home Economists is just one of them, and my excitement that I didn't die at the Winnipeg Children's Hospital is another(I got a lot of needles though).

Next week is fast approaching.

January 1st you had...

Read Post

(0) Comments | Posted March 27, 2014 | 11:54 AM

My career has been a blast so far. I've trained pro athletes, been around Olympians, and watched as kids I trained went on to NCAA scholarships. The world has changed in that time. Sport has very little to do with play any more, and that's sad.

That's not what this...

Read Post

You Can't Get Healthy Without Planning Your Meals

(0) Comments | Posted March 24, 2014 | 12:35 PM

Stop me if this sounds familiar.

Wake up in the morning, late. Grab a coffee and a bagel (they're healthy, right?). Run out the door, get to work. Surprise meeting at 11:30, work through lunch. Decide a salad is the healthy option, but it's a Cesar salad. You had intended...

Read Post

High Protein Recipes Don't Have to Taste Bad. Try These Three Delicious Ones

(0) Comments | Posted March 20, 2014 | 11:48 AM

Ladies and gentlemen, I introduce to you protein, the most misunderstood macronutrient.

It's a building block, and the backbone to hormonal function in the body. There is nothing wrong with carbs or fat, you need them in your diet too. The problem is, carbs and fat are easy to...

Read Post

If You Want That Bikini Body You Have to Do the Math

(0) Comments | Posted March 20, 2014 | 8:39 AM

Getting a flat stomach, toned arms, and losing the last 10 pounds is a simple math equation. If you have started to panic because the summer is right around the corner and you want to look "bangin' in a bikini" then this article is for you!

Ideally you want to...

Read Post

My Goal: To Change the Health of the Nation

(0) Comments | Posted March 14, 2014 | 12:25 PM

My goal is to change the health of the nation, One Fit City at a time. With a new website just around the corner and a focus on my hometown of Winnipeg. I'm putting a big push on telling people about healthy eating. It can be easy to...

Read Post

Six Ways To Make Working Out a Routine

(0) Comments | Posted March 11, 2014 | 12:35 PM

Everyone has dreams and visions for their life. Few people have plans, and even fewer people have a day they start and commit to the journey.

If you have a dream for you health....LIVE IT! Start today.

This article is going to tell you what to do to...

Read Post

Healthy Living Is Not Just the Body on the Magazine Cover

(0) Comments | Posted March 4, 2014 | 12:49 PM

It's not the exercises, it's the environment. It's not the program, it's the motivation.

To look like these photos takes an environment, and a motivation most people people don't realize.

It is not 30 minutes three times a week. It is not going to a trainer and saying I have four days this week, two days next week, and a schedule that varies so I can't commit to anything long term.

This is the most important thought for your to carry through this entire article. Healthy living means proper portion sizes of food, living active (not needing the gym), hydrating, and getting proper rest. Healthy living is not the body on the magazine cover.

When you see a published fitness model like Crissy Zachanowich, know she is an athlete. Like a pro football player, hockey player, or any other top level athlete. Like all athletics, not everything about the competition part of the sport is perfectly healthy. Contact sports cause concussions, extreme sports have life threatening crashes, and so on. The girls you see on the covers of magazines have long term goals like any athlete, and a coach or trainer to get them to those goals. They do sacrifice calories close to a show, and cut carbohydrates down to a bare minimum. Not what a non-athlete mom, or business person should do.

The same way you don't run around tackling people in hallways, you don't need to mirror these athletes diets or training patterns. Their body is the result of a total commitment to a sport.

Crissy's day is planned by her and her trainer, and nothing she does is off course, right down to taking her Cellucor C4 pre workout 30 minutes before the gym, Alpha Amino's during her workout, and her Cor-Performance post workout. It's planned, it's perfected. Everything comes down to a show day. March 29 she takes the stage for Manitoba amateur bodybuilding provincial qualifier championships. The day after, she will have a photo shoot with Pink Elephant. Those pictures will be the ones you see in magazines. They take dozens of shots in different looks. Pictures from that day can appear in magazines months later.

What I see in this world is a lack of respect for what fitness competitors do. Some of it is brought on by the industry. We want people to be healthy. Health and life long wellness can be achieved in short bursts of exercise to boost metabolism (3 x 30 minutes a week). The problem is when those short workouts are sold, it's always fitness models demonstrating the workout.

PLEASE NOTE: You will never see the articles say this is this models workout. You will see it say tone up your butt, or get leaner with this quick at home workout. That's true. If you did the workout in six weeks you'd be leaner. However, the impression given is that you will look like the person demonstrating. That's not the case. That model works out two times a day, watches every thing that they eat, and monitors every minute of rest.

Photos like this are no accident. It's the work of an athlete, committed to a sport. The same as other athletes dream of Super Bowls or Stanley Cups and work to that. These athletes dream of photo shoots and pro cards.

I don't want people to feel bad looking at these pictures. I don't want people to think this should be them. The same way I don't think people feel they should throw a football like Tom Brady, or shoot a puck like Sidney Crosby, people should not feel like their body should look like a fitness model. Be inspired, or admire it, but don't compare yourself unless you decide to fully commit to the sport. The athletes I train inspire me everyday. I take aspects of their training and do it daily.

Instead of committing to an aesthetics sport, keep reading (I realize this is a long article). Commit to the fun portions of your favorite sport. I'm in the middle of doing that right now.

I'm training, and having fun!

I have a radio show with TSN 1290, it's all about MMA and high performance training. That is where I made my mark in the fitness world. I have taken the things I learned from my love for sport, and broken it down to make work outs fun. Plain and simple, people idolize athletes. My thought was to battle the obesity epidemic, I would show fans how to build more of an appreciation for sport by showing them what it takes to get fit.

In fact, I started blogging about it on TSN.CA.

The other thing I firmly believe in life is that you can never stop learning. Could I put together a program for my own training? Absolutely I could. I've trained some of the top pro's in the business. The only problem is, I wouldn't change my my knowledge base. I would know what I know at the end of this, and nothing more.

Education is the coolest thing out there. Growing in wisdom and stature is my reason for getting out of bed in the morning. I love going to bed smarter than when I woke up.

This philosophy lead to the creation of One Fit City

There are trainers in my city that are absolutely fantastic. There are doctors, dentists, psychologists, physiotherapists, athletic therapists, chiropractors, massage therapists, and registered dietitians who spent years in school to become masters of their crafts. I want people to go to experts in their field when they need help, not a jack of all trades. Use the experts in your city to chase down health, and make a difference in your life.

I asked one of the best trainers in Winnipeg to help my training for TSN. My goal is to train to the highest level I can. Jeff Fisher, and his gym Elite Performance are helping me do that. He's taking care of my nutrition with his program E-Fuel, and if during this I get an injury, Elite has me covered there as well. All under one high performance motivated roof. They have experts to cover all those bases, and make sure everyone with them is motivated to achieve their goals.

All you need to remember from this article is a very simple statement.

Everyone needs support, everyone needs motivation. Find yours and always remember that you need to select your goals wisely. Sit down with an expert, tell them your goal. When they tell you what it will take to get there, decide if you are willing to commit.

Live healthy to avoid an early visit to the hospital, be fit enough to make memories. That's success.



Read Post

How I Use Instagram to Keep Me Honest in the Gym

(0) Comments | Posted February 28, 2014 | 10:46 AM

#MotivationMonday on twitter is followed by #TransformationTuesdays, Wednesday is #WorkoutWednesday Thursdays are #ThrowbackThursdays.

It's fun going through the pictures, blogs and posts of random strangers to find motivation. Social Media has the power to be the catalyst to totally change health in North America. We are creating celebrities with...

Read Post

Maintain Your Body - You Can't Just Replace the Engine

(0) Comments | Posted February 26, 2014 | 11:22 AM

Do you feel yourself getting sick?

This is a serious question. The last time you got ill, did you feel it happening. I don't mean 24 hours before it happened, I mean the moment the virus entered your body and took hold. Chances are no, unless you are a super...

Read Post

When Getting Healthy, You Must Look Beyond the Scale

(0) Comments | Posted February 18, 2014 | 5:00 PM

"I'd be happy if I lost 10 pounds." No greater lie has ever been spoken in the health world.

I'm guilty of thinking it. I'm guilty of trying it.

Happiness, and your reason for changing your diet, working out more, or doing anything health related can not be linked...

Read Post

What Taking the Polar Plunge Taught Me About Exercise

(2) Comments | Posted February 13, 2014 | 7:44 AM

Here is another full body workout, to get you full body results. It's followed up with some inspiration on intensity. I'm finding more and more that intensity is the missing link for most people in the gym. Nothing crazy, but a little more would be nice.

You have to be Canadian to understand the right of passage known as "The Polar Bear Plunge." I jumped into the freezing cold water to raise funds for Special Olympics. That inspired me to write this blog on how important heart rate is, and the joy of sport.

It appears cold cold water adversely affects both heart rate and the ability to breath, although you can't tell from the picture. I just wanted proof I was outside in -25C weather, shirtless. My weight, hair, and swimsuit also support the fact that I indeed jumped into freezing cold water.

I was really grateful for my first solid full deep breath after getting out of the water. Not too mention the feeling that my body was returning back to normal as far as blood flow and mental functions. I was really happy that I am normally extremely healthy, and I enjoy my health.

I made a memory, thanks to Special Olympics Manitoba, and if you have been reading my blog you'll know it's the reason I do anything fitness related. Health is meant to be enjoyed, workouts need to be a little uncomfortable in order to get results. I'm working with Elite Performance in Winnipeg to take my workouts to the next level. As a strength coach who tells people to use a trainer to ensure they get the most out of their workouts, I decided to do the same. You can follow along as the blog appears on TSN. Read along as Jeff Fisher helps me take my training to a whole new level. My goal is to be able to keep up with World Series of Fighting title contender Jesse Taylor in April as he prepares to enter the cage on NBC.

I realize that this is not for everyone. The training I'll be doing is some of the highest level and the sport of MMA doesn't appeal to everyone. That is not the point.

What I need more people to do is realize that fitness takes effort. My appreciation at the Polar Bear Plunge for a good deep breath, and the return to a healthy normal made me realize. My fitness training, and the time I have spent in the gym has not been wasted.

I work in gyms, and I regularly see people go for 20 minute walks, then do bicep curls, finish with situps and head home. This is where the conversation really begins.

Going to the gym and not putting any effort in will not change your body. The gym doorway is not some magical teleportation device to fitland. You still have to do the work to get the changes. It doesn't have to be more time, but it has to have some intensity. It also has to be coupled with nutrition.

If you want to see more health, notice a difference(polar bear plunge or not) in your breathing and heart rate then you need to do these two things starting immediately.

Put more intensity in your workouts
Eat healthy portion sizes of whole, nutritious food.

I'll keep putting up workouts in video form. I'd love for you to share them with friends. You can also find recipes and ideas for healthy living here, and feel free to message me for ideas on supplements and ideas to take your health to that optimal level.

If you have questions and comments feel free to post them below, I try to get to most of them. My goal is to continue to give my two cents on how to return this Nation to health, One Fit City at a time.


Read Post

My Workout of the Week: Total Body

(0) Comments | Posted February 7, 2014 | 7:24 AM

Here is a workout to get rid of your gut, tone your arms, and get you lean in a week!

Seriously, this is the greatest workout of all time!

If you start this workout this week, then in the week of May 12, 2014, you will be pretty lean and...

Read Post

How To Incorporate Physical Activity Into Your Life

(0) Comments | Posted February 3, 2014 | 1:51 PM

The Canadian Heart and Stroke Foundation released a report on their website that everyone needs to see. The new "creating survivors" campaign needs to be the focus of this Nation for a while.

It's simple.

We are making huge advances in science and medicine. When someone...

Read Post

The Four Biggest Weight Loss Sins

(7) Comments | Posted February 1, 2014 | 3:50 PM

I find a lot of people ask me how to help them lose weight. Well, they actually ask me why they aren't even though they go to the gym, eat right, and do everything they are supposed.

Science doesn't lie, people do.

It's maybe not so much a...

Read Post

How To Cover Your Nutritional Bases

(1) Comments | Posted January 29, 2014 | 8:20 AM

We are still not getting it. The difference between health, and why we should live a healthier life, and vanity.

So I'm going to break it down real simple.

Nothing happens in your body without vitamins, minerals, fats, protein and carbohydrates.

There are essential vitamins and minerals out...

Read Post