Tag Archives: fitness

Own Your Program

Own your fitness program:

Have you been following a fitness program? Are you thinking of beginning one? The first question you should answer is why.. Grab a piece of paper and randomly write out every reason you can think of for five minutes.. Now categorize these reasons. This is your first step to identifying your focus. Is it health and wellness? do you just want to look good? Is it for sport?

Once you have identified the reasons you can now select the action. Whatever it is, do your homework. Take on a training program that is sustainable. Not one that will leave you injured or in rehab more often than you are on the floor of the training room or enjoying your activities. If your coach has you doing things that you feel have no purpose in your active life ask WHY!

Remember you own your program and it should enhance your life not endanger it… Sure bones, muscle, and connective tissue heal but weigh the “opportunity loss” when it comes to living. Down time sets you back. Take your ego out of the game and stop doing “crazy shit” to prove a point to yourself, and especially others. Train safe .. enjoy life.

Bart_Mudder_2a

Bart Wagar.

You can email me at bartwagar@zenfit.ca for Q&A’s .. If I don’t know the answer I will find it for you.

Zenfit Warrior Bootcamp at Scugog Christian School

Hey Zenfitters’:

Join us this evening for a mid March Holiday fitness break with our group training bootcamp..!

Zenfit_bootcamp_1aIn our Zenfit Warrior Bootcamp we use dynamic, progressive, modern methods. We use tactical bodyweight movements, focusing on core. Fitness tools we may use are ViPR, Grid, TRX, Kettle Bell, Bosu, Gliding, Battle Rope, Sandbag, Stability ball, Med. ball, Ugi, and a host of other fun and innovative concepts in fitness training. We constantly change the format to keep things interesting, and its design lets you work at your own level progressing at a pace that is comfortable and mindful. This bootcamp is great for all fitness levels

Follow the link for more details and location!

Niki’s Resistance Band Workout

Zenfitter’s love to share:

zenfit_3a As we already know, most of our clients are stoked about sharing their love for the health and wellness lifestyle. Niki has been training with us for over a year and has worked hard at her progression. She has recently passed her Can-fit Pro certification and like all of us at Zenfit likes to see people become the best version of themselves.

This Is Niki’s Resistance Band workout..!

 

Hi Bart,
Today I switched up my routine and did a workout that required only a resistance band and body weight. I thought I would share it with you as some people don’t have alot of equipment and I thought this sequence would be good for them!  Resistance bands are inexpensive and portable!

 I warmed up by doing my stairs in my house-up & down counting as 1 time for a total of 10 times. I then did interval running on my treadmill for 25 mins-(not everyone could do this if they don’t own a treadmill but it could be modified using something else) I did 10 more times on the stairs then I got into my band workout.

 

LEGS                               SETS            REPS        
RB
Squat                          3                   12-15
Jump Squat                      As many as you can 
Rest 60 secs after last move   
 

CHEST/BACK

RB Bent Over Row             3                   12-15        
Plyo Push Up On Knees      As many as you can
Rest 60 secs after last move 

 SHOULDERS/LEGS

RB Overhead Press              3                    12-15 
RB Lateral Raise                  3                    12-15       
Speed Skater                       As many as you can
Rest 60 secs after last move 

 ARMS/LEGS

RB Biceps Curl                     3                    12-15        
RB Overhead extension         3                    12-15
Split Jump Squat                   As many as you can
Rest 60 secs after last move 

 ABS

Crunch                                 3                    20-30
Reverse Crunch                   3                    20-30

All exercises were done with the resistance band except the plyo exercises and abs.
I hope others could benefit from this!
Niki

Zenfit Kettlebell TRX Fusion Sessions

Zenfit Kettlebell TRX Fusion Session: 8 weeks

 
IMG_1173bStarting on February 5th at 6:00 PM and 7:00 PM at the Scugog Christian School, we will be running an 8 week TRX, Kettlebell Fusion Course. Train with and learn about two of the most versatile pieces of equipment available. More details to follow. There will be only 12 spaces available for each class, so book early.. make a committment to a fitter stronger you for 2013..!
 
Email me bartwagar@zenfit.ca. to set an intention.
 
Registration will be held at the Scugog Christian School on January 30th from 6:30 to 7:30 PM

Meet Kim..!

Putting it all together…

 Zenfit_KIM_MSometimes you wonder if you are making the change you want to see in the world. You put your money where your mouth is and you work toward the greater good. This is a letter from one of our Zenfit Tribe members; Kim has been with us from the beginning. She has done the work and its paying off; she’s an amazing inspiration to anyone that enters one of our camps and we wish her continued joy and success throughout her “living fitness” journey.

I just want to say a little “thank you” to both you and Lynn for running such a great program. I love coming to ALL your classes.  In the past I have gotten bored with exercise programs, and usually quit as soon as my “pass” or paid sessions run out.  I feel great, and truly have more energy than I have felt in years. (People actually comment me on that) Not only do you make it fun to be put through the paces, but you make each week different which motivates me to do a little better each time.

Most importantly … I am beginning to see the results! I never realized the potential I had. I owe that to you both!   I never thought in a million years, I would be joining such a thing like “Tough Mudder”!  I welcome the challenge and look forward to keep working with you & being in the best shape of my life in 2013.

Thanks again!

Kim.

Thank you Kim for the kind words this makes our efforts worthwhile..!

Bart and Lynn.

Bootcamp Wednesday

Boot camp Wednesday at Scugog Christian School

Hi Zenfitters, are you looking to maintain the fitness level that you’ve worked so hard to get? Don’t let the holiday season get too much of a hold on you. Come out and join us for our group training session at Scugog Christian School beginning at 6:30 PM on Wednesday. Keep the metabolic fire burning and get the most out of the holiday festivities feeling energetic and guilt free.

Check the schedule page for the details of your next training session. We’re looking forward to seeing you soon, join us on our playground!

Modern Wheat Perfect or Poison

Modern wheat a perfect chronic poison:

I just read this article on grain on the CBS news website and it’s no surprise to me, so I thought I would share..

Personally the most effective change I have made in my health and wellness journey is cutting all grains and sugar from my diet. (With the exception of vegetables primarily grown above the ground, and some berries).  I have also increased my fat intake, “WHAT?” animal fats from grass feed beef and free range chicken , eggs, wild fish and healthy fats from nuts like Macadamia, Almond and Brazil nuts. My energy levels have increased and stabilized. Joint mobility and function has increased and my sense of wellbeing is through the roof.

I can only speak of what experiences I have had so read the article and judge for yourself after all, we all own our personal wellness and fitness journey.

My personal top five life altering tips:

 

  • 1) Hydrate .55 oz. / lb. of bodyweight of clean water a day.
  • 2) Eat “primal” natural, local, and close to the earth.
  • 3) Slow Cardio, Eg. Walk your way to fat loss; don’t fall into a chronic aerobic spiral. Less is more.
  • 4) Resistance and circuit train..! Bodyweight, group training, free weights, kettlebell and more.. add stretching or yoga and sprinting sessions occasionally.
  • 5) Rest, make the effort to maintain proper sleep patterns, it’s not easy to do in this day and age, but if you cut out late night digital entertainment dim the lights in the house around 8:00 PM, it’s a great start..!

 

Coming soon! Are you a fat burner or a sugar burner?