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.
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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.
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I'm beginning a new journey. This Instagram picture should sum it up. Love for you to follow as I practice yoga and expand my comfort zone.
My goal is to continue to perfect my health journey, and find balance. Health is a process, not a physical ideal or pounds lost.
If you have been following my writing, you may remember that I just got back from a life changing trip to Thailand with Contiki tours. That travel experience changed my life. I'm searching out things to expand my vision, push my limits and as Contiki says live with #NoRegrets. It was a conversation, well a series of conversations, with "Tour Leader Luke" that has brought me home looking to be a better version of myself.
As you read this, keep in mind one important fact: I was nervous and awkward in a new setting. It's what held me back from really trying Yoga and giving it a fair chance previously.
Keep in mind I have played sports my whole life, and been training in a gym of some kind for nearly 20 years. I also have a Kinesiology degree, a radio show called the "Weigh In" on TSN 1290, and I write for Inside Fitness Magazine. I'm not new to fitness.
The basis of my gym life, diet and eating routines, as well as sleep patterns is to be healthy. It was what had me thinking yoga. Everyone I met in the yoga world over the last decade had that same philosophy. The culture is to treat the body like a temple. I love that. It is more evident in the yoga culture than in the "typical" gym experience.
I honestly wish more people went to the gym for their well-being, not weight loss. Your body and its health are the only vessels that you have to reach your dreams, love your friends and family, and fully enjoy life. How the body looks is not nearly as important as how it functions.
It would be fantastic if most of the population didn't view the gym as "punishment"or their diet as "what they're missing out on."
So why have I not gone and committed to Yoga before now? I was intimidated. My flexibility and balance are good, but when I tried yoga a few years back, I didn't excel. My head space was still overly competitive, and results based. I tell my clients all the time to do their best, and grow into fitness over time. I know it's what I should do, but it is far from what I do. Ladies and gentlemen, I love to win. When it comes to physical things I get frustrated if I don't excel. I made the mistake most people do. Instead of embracing the challenge and potential to learn and grow, I quit.
Now I'm embracing a new thought pattern. It will lower my stress, and be present in every moment. I'm setting out to learn, and enjoy.
I went to Moksha Hot Yoga in Winnipeg having not done a yoga class for almost 4 years (I went 3 times 4 years ago, its on my file). That's a lot of time for mental growth, career growth, and some priority changes. I know the benefits of my weight training, sleep patterns and always working to perfect my diet. Those benefits are what keep me on track.
As with every health journey, as life changes and priorities change, so does the focus of training. Attention to longevity not competition has become my main focus. Bettering myself, and working towards attainable and sustainable goals are now my reason for training.
I have a passion for martial arts, and circuit training. That will never change. Nothing beats high intensity training, but it needed to be offset with something that focuses on my body being stabilized and my mind being worked on.
It was time for a change.
So, I have made a commitment to yoga, specifically hot yoga. I want more mobility, stability, and I want to increase my peace of mind and presence in the moment. These are all part of the yoga experience. It is my New Year's resolution to get four classes a week done until the Power of Movement hits Winnipeg and raises awareness for Arthritis Research. I want to be part of the "Power Of Movement" and inspire people to get involved in something unique.
Always remember that fitness and health is a process. Cover your bases. Eat well and with the purpose of gaining energy and boosting immunity. Sleep with the purpose of resting and resetting the body. Hydrate knowing that water is the backbone to most of the functions in the body. Exercise to add strength, movement, and energy to your life.
Make it all fun, find the things that appeal to you, and change it up to make your body the best body it can be. Being healthy is the best currency you have. Go get rich....
The purpose of this article is in no way to shame anyone.
It's not to make you feel bad about your body.
It's not to make anyone uncomfortable at the gym.
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I heard about it because I have a radio show on TSN 1290, not because I saw it online. It got me very excited, curling is going to get noticed in my home town of Winnipeg. Any time I can associate health with a big sport event, I do! The programming I put together at Snap Fitness in Winnipeg revolves around sports. That sport training gets results for the real world. It's the pursuit of high performance, and the great thing is, it can be broken down to any level. So people are going to be buzzing about curling thanks to "Ron Burgundy," now I hope they'll be buzzing about trying to train like one of the athletes.
The video features Chelsea Carey, and the workout tips can be used by anyone. It is creating the fundamentals of balance, stability and muscle strength that get your health journey going in the right direction. It's also a lot more fun to challenge yourself for a reason, going to the gym isn't for most people. That is, of course, until they see results that fit their life.
Work with a personal trainer, tell them what you want to accomplish, then make the time meaningful and fun. Doing this will mean you will probably have the joy of making a different New Year Resolution next year.
For this upcoming year, and starting right now, do this:
Go to your cupboards and take a good honest look in them. Do you have nuts, seeds and sources of essential fats or just junk food and chips? Open your fridge. Are there fresh local vegetables or is your freezer stocked with easy pre-made dishes? Where are you getting your protein? Do you eat meat, or are a vegetarian? You can do it healthfully either way, you just have to plan and watch your serving size. Do you have a food scale? Are you aware of how much you should be eating?
These questions can all be answered by working with a registered dietitian. If food, calories, and healthy clean eating confuse you, sit down with a professional, recapture your health.
For exercise, I want people fit enough to make memories. To be able to get outside at the drop of the hat and go "play." To be able to snowshoe, ski, run, play tennis, throw a football, just be active. There is no point going through this life on the couch.
Try getting to the gym and developing a functional training program. Do typical exercises and progress to holding weight in only one hand, and on unstable surfaces. Add these types of exercises into a typical routine so you have new challenges all the time. Instead of doing all your cardio at the start of your workout, mix it in the middle of the routine with short distance runs between sets and circuits. Breaking your program up breaks up the monotony of the workout.
Throw in a little kickboxing or a unique cardio set. At my gym I send people to the Nexersys for two rounds of fun and focused hand target work. It switches everything up. You can also do some bike sprints, or skipping. What ever gets your heart working.
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