Handzon Health Centre

11/19/2020

Have you taken a leap of faith lately?
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Maybe it’s time to try...or...not try.
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Wanting to make a change?
We are always coached on taking on something new. Trying something new.
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This has always been great advice to learn something and maybe find something out that you never knew you might like. However, change isn’t only about trying something new. How about not trying something? Evaluate yourself and your lifestyle and log down all the habits that you continue to do on a daily basis that may keep you from your goal.
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How about NOT staying up late?
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How about NOT eating that piece of chocolate?
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How about NOT having that extra drink?
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How about NOT missing that work out?
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Do you see and get the point? Trying NOT to do something can be just as difficult as trying something new.
And the best part is that you can start it now!
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-being

11/10/2020

What do you want? What are you reaching for?
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Reach for what it is that you want...and in some cases for something you never knew you wanted.
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How are you ever going to know and fully realize what it is that you can achieve or attain? You are most likely your own limitation. Stopping yourself from the possibility of becoming more than you think/believe you are.
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We all know that it is important to think before you act. But if you are doing something with great intentions and love in your heart… Doers will tend to achieve more while the others are still sitting back thinking about what it is that they want to do.
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I know this all too well from personal experience. I tend to overthink, analyze, be as thorough as possible before making a final decision. Not realizing that I can lose much time in this process. This is still an ongoing obstacle for myself… Although I am much more aware and wiser at this point in my life.
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Reach for something, anything. Try something new, try pushing your limits, try stepping out of the envelope. This may be the step you didn’t know you needed to show you a new way. Do you want to change?...then change you into something different.
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When it comes to your health and well-being, never overthink about adding activity into your lifestyle. Move your body before it stops moving you.
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10/29/2020

Training All Out these days?
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Have you experienced what it is to fully push yourself to what you may feel are truly limits?
Going ‘ALL-OUT’!
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Going all out and what you perceive as to going to failure is very difficult. Yes, obviously difficult in action. However, what I am touching upon is the actual achievement. Meaning, it is one of the most difficult points to reach.
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Training in the gym and going all out to the perceived/perception of failure, is just that ... a perception. To go to absolute failure/fatigue would most likely lead to an injury and your body will not let you get to that point. It is too smart and its own survival instincts will always kick in.
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Now, other methods of training that can help reach this point will Include a high amount of volume with variations to the amount of sets, reps, and rest periods. These will all play a role in reaching a higher level of fatigue and perceived failure.
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Keep that in mind next time when training. Go to the point of where you cannot perform another rep. At this point, attempt to perform another rep and then another after that. This is definitely not recommended if you are training on your own unless you are set up in a position where there is a failsafe/safety mechanism to protect you. It would be in your best interest for you to have someone there to guide/spot you. If so, take full advantage so as not to drop the weight and/or injure yourself.
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I see too many people performing multiple sites and not going to higher limits on each side… And the reason is… They are saving their energy for the final reps. Push yourself each and every rep/set/workout session.
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10/16/2020

Are you doing what it takes to reach your goals?
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You read that write! One of the first and simplest things to do is to show up.
You can’t make anything happen unless you’re there and place the input needed to achieve what it is you want...the outcome you so desire.
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Now yes, while ‘showing up’ IS one factor, SHOWING UP is where the magical action takes place. Isn’t it intriguing how the same word in our language can take on different meanings?
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You see, SHOWING UP is being ready and at attention...mentally, emotionally, and physically. Just being there is one thing, but being there and giving your all is what sets you apart and gives you that edge, that x-factor, that one step ahead in the direction you’re moving towards.
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So the next time you find yourself in any situation...a sporting event, work meeting, a family outing, etc...SHOW UP, focus,and be present. Be in that moment and invest your full self into it and you’ll reach gains you never have before.
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10/14/2020

What are you reaching for?
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I had to try this and finally hit it! First time ever. Which now leads to me to thinking on trying to hit 40”. Why not?
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If you never try...you’ll never know. If you never take that jump, you’ll never find out where it is you’re going to land.
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This applies to everything you to in life. Take that leap. Maybe you’ll achieve what you set out for yourself. Maybe it will lead you to a landing/destination that you never thought or dreamed of going.
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It all starts with taking that first step. Then, place your other foot in front of the other. Whether it’s a small step or big lunge, you’re moving forward.
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Keep moving!
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Now

10/12/2020

What is it that you really want to do?
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People in your life either encourage you or discourage from doing something? And how many times in your life did you listen?
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‘Whether you think you can, or you think you can't – you're right’...Henry Ford
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Look at what humankind has accomplished! It might not have been if we simply stuck to the belief system with something was impossible. Of course you will encounter obstacles and difficulty in anything that you want to accomplish.
If everything is easy… then everyone would do it.
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Go after what you want with everything you can. Remember, even if you do not accomplish it first, second, third, or fourth time… That fifth I may be the winner. And even if you do not accomplish it after that, keep in mind that you may accomplish something that you never knew that you wanted nor existed. Many inventions in our world happen by accident. You could be that next discovery.
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10/05/2020

What obstacles are in your way?
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Think about first what it is that you want to achieve… What is your end goal?
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Next, do you have the desire, dedication, and discipline to do what it takes to get there?
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Then whatever it is… Physique, career, family, relationship, etc. Put your full effort and everything you have within you to push that obstacle out of your way or climb up and over it. Get to where it is you need to be...to where you want to be.
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Are you going to be successful every time? No, you’re kidding yourself if you think you will. But the difference between you and whoever/whatever you’re competing with is that you will never give up. You will learn how to make changes to continue on with your path or follow another path that you never knew you wanted.
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Regardless of the outcome… You and only you will know that you did everything that you could do to get there and you can hang yourself high knowing that regardless of what others think/feel.
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10/01/2020

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Most often people think of training as the only the component in order to build strength and size. When the more important parameter is the RECOVERY. The training portion only provides the stress for you to adapt to. It’s only during RECOVERY that your body can adapt.
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When training, misconceptions of high volume and intensity will lead to these gains. It’s a misconception because it is not just this overreaching principle that is involved in achieving this goal. It is the RECOVERY and what you do in and during the RECOVERY phase that is key to achieving these gains...(replenishing: hydrate, eat; rest; sleep).
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Although the overreaching principal in the short-term involving high-volume, frequency, and intensity can be beneficial, most are ignorant of training principles and continue this for a long period over time and can lead to the negative impact of over training and increasing the insult to injury.
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RECOVERY is so critical yet it is seen as less important and the one component least utilized when it comes to enhancing your training and performance.
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If you are having difficulty in achieving your gains this may be the key variable that needs variation and attention. One that you need addressed and that can be customized and explained to you to benefit your own program.
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10/01/2020

and for whatever it is that you to
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Don’t ever let anyone tell you that you can’t do something.
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Don’t ever let YOU tell you that you can’t do something.
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04/02/2020

Join Today! •
Move with US live today at 2:00 PM.
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No equipment necessary… Dumbbells and bands are optional to increase resistance and intensity. Going through a series of 8 to 10 exercises.
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04/02/2020

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Join us for a Free Live workout via Instagram Live, tomorrow (Thursday) at 2pm!! Full Body workout! Dumbbells optional (no equipment required)

03/31/2020

Join Today!
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Move with me live today at 1:30 PM.
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No equipment necessary… Dumbbells and bands are optional to increase resistance and intensity. Going through a series of 8 to 10 exercises.
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03/27/2020

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Join Live!
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or outside on your property lol

03/25/2020

Join Live Today at 1pm EST!
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Come get it!

03/24/2020

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Last week was a great week to just take a break from lifting and let my body rest. I wanted to lift and train, but as each day went on I just let go. It's important to take these breaks and let your body rest and reset...almost like a taper.
I was still active in one way or another. Playing with kids. Pushing/Pulling kids in wagon. LOTS of yard work...raking, pruning, wood cutting/chopping, gardening.
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Workout:
1. Leg Extension
6 x 12 with 45sec rest
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2. Squat
5 x 8-10 with 75sec rest
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3. Leg Press
4 x 15-20 with 75sec rest
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3. Body Weight Hack Squat
4 x 20 with 35sec rest
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5. Single-Leg Step-Back Lunge
3 x 10-12 with no rest leg to leg
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03/23/2020

Hello everyone! We are going ONLINE with a six week fitness program!!
6 week program - $159
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This program includes:
WORKOUT PROGRAM
3 separate HOME workout programs, we accommodate those with minimal equipment and those with zero equipment
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NUTRITION
TONS of information as well as practice of different nutrition approaches
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WEEKLY LIVES
Join us LIVE within our private Facebook group. Every Sunday we will be going LIVE within our private Facebook group to answer any questions you may have and to just connect and chat about anything health and fitness related!
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Access to your coaches (that’s us) 24/7 ( )
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Access to our private Facebook group where we come together and support each other, share recipes, experiences, struggles, achievements and more!
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We are having our FIRST Facebook LIVE this Sunday evening March 29
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Please DM either one of us to secure your spot!
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Please tag a friend or share this post to anyone you think may be interested ✌🏼❤️💪🏼👊🏼🤗

https://www.instagram.com/tv/B-FmbpOD1BT/?igshid=1h9c7nccbp8tf

Hello everyone! We are going ONLINE with a six week fitness program!!
6 week program - $159
•
This program includes:
WORKOUT PROGRAM
3 separate HOME workout programs, we accommodate those with minimal equipment and those with zero equipment
•
NUTRITION
TONS of information as well as practice of different nutrition approaches
•
WEEKLY LIVES
Join us LIVE within our private Facebook group. Every Sunday we will be going LIVE within our private Facebook group to answer any questions you may have and to just connect and chat about anything health and fitness related!
•
Access to your coaches (that’s us) 24/7 ( )
•
Access to our private Facebook group where we come together and support each other, share recipes, experiences, struggles, achievements and more!
•
We are having our FIRST Facebook LIVE this Sunday evening March 29
•
Please DM either one of us to secure your spot!
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Please tag a friend or share this post to anyone you think may be interested ✌🏼❤️💪🏼👊🏼🤗

02/28/2020

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Warm-up
ssw
6sets x 12-15 reps
35sec in between each superset
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Set 1 - 4plates/side x 15 (360lbs+rack)
Set 2 - 5plates/side x 12 (450lbs+rack)
Set 3 - 6plates/side x 10 (540lbs+rack)
Set 4 - 7plates/side x 8 (630lbs+rack)
Set 5 - 8plates/side x 6 (720lbs+rack)
Set 6 - 9plates/side x 4 (810lbs+rack)
Set7 - 10plates/side x (900lbs+rack)
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75sec ---> 120sec rest between sets
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Travel/walking
1set x 75reps/side
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01/27/2020

aka

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Loading up...on the volume. The actual weight is not that heavy, relative to what i can do/lift. However, the volume was intense.
Timed sets and rest, repeat.
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My session looked like this:
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Preacher Curl machine
Tricep Dip machine
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Standing Preacher bar Curl
Lying Preacher bar tricep extension
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Incline DB Curl ssw
Standing DB Hammer Curl ssw
Hammer Preacher Curl
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Overhead Rope Extension ssw
Hammer Dip Press
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All sets went from Biceps to Triceps
Or from one exercise to the next with a 35sec work x 25 rest and continued back and forth for about 4-6 sets on each group.
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Arms swelled up about a full inch and had a nice pump.
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My face always looks like that no matter what I lift. It could be pushing/pulling air. I can just tune into each muscle group that I work making the workout that much more intense.
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01/07/2020

Nutrition Intake Planning and Tracking

01/03/2020

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Here is just a simple example of my pre-workout meal before training tonight. My post workout meal will be very similar. As I am on a high carb intake regime right now… My carb intake will be in and around my workout times only.
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This is just one approach to a nutrition plan. And rest assured… You do need a plan. Making a goal and taking no action results in nothing. Taking action without a plan can steer you in a wrong direction.
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You do not have to count, weigh, measure every within your . This is just one approach, you can always use portion control as well.
These will be discussed in future videos.
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12/18/2019

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You will get results and achieve your goals sooner than if you start tomorrow, next week, after Christmas, after New Years...get the point?
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12/16/2019

Best food in
LaPicolaBarraca
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12/13/2019

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Wow...what an adventure before we even leave. And yet, we seem to pull through!
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Here we go!

12/02/2019

One of my favs...😂
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Take time to and
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11/27/2019

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Conventional bentover DB row with with cable attachment helps to get beat of both worlds of the DB row (vertical resistance) and cable pullover (horizontal resistance).
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Use a J pattern elongating your Lats and then pulling the DB vertically as the DB reaches your body/rib cage.
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Just a simple way to maximize your training sessions efficiently and effectively.
You can also use a resistance band attached to DB and anchored from a stationery stable object.
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Give it a try and let me know what you think.
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Need more help, DM and I will video DM back with a demo and further I instruction.
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11/27/2019

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It's them...all of them.
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The I put in every day...whether at the , , around the ...every , every , every ... it's all done to build and maintain my foundation for them. To be strong and resilient when needed, and even in those times when it is silently needed.
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Feeling , , and the sense of being has a definition/meaning to me of it's own...one that belongs to me. There's no 'I now how/what you feel, Zap' because you can't possibly know. You don't have what I have nor can you experience it. You can only imagine it. You have to find and have your own. I want and wish this for everyone.
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Create what you want to be part of.
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11/07/2019

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920lbs + the rack (~1000ish lbs)
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Feeling good as I went into each set and added a quarter (25lbs) on each set.
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Alwayz test...alwayz be sure. Know your body and when to push those limits.
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10/22/2019

Repost
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Last Wednesday these ladies brought the 🔥 in Krista's Wednesday evening “ZapCamp”
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She's excited for week 2/7 tomorrow eve!!!!
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If you want to try out her ZapCamp, she is allowing one drop in per week (as its a pretty full house, as is) So if you would like to try a drop in session, please DM her to confirm availability!!
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Thank you for being an amazing videographer 😁
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TAG A FRIEND WHO YOU WOULD LOVE TO TRY THIS BOOTCAMP WITH!

10/17/2019

vs vs

You will have a lot of different approaches to the definitions of these three.

However, when you break it down to the simpleness of it… They really are all in the same.

Any movement can be considered physical activity. If you're moving to improve we consider it exercise. If you're moving towards a goal/means to an end… You are training. In essence all of these are movements of your physical body.

The differences can be seen mainly in intensity, however, training is a form of exercise and exercise is physical activity… If a equals B, and B equals C, then a equals C. Regardless of how you look at it…

The main thing to keep in mind is to move your body, Before it stops moving you.

If you are confused, lost, in need of , seek out someone who can to your , and help you to and set out a of that works for you. Don't put off tomorrow what you can do today.