Stronger Healthier Happier

In this 2 part series we have the pleasure of having Ron Jersak (aka Ronimal) join us as our second guest! Ron is a pillar in our community. Friend, long-time member and coach at the gym, he leads by example on how to approach training and movement for a long and healthy life.  A physiotherapist in Brandon, he gives us all advice on why we should be moving more, how to deal with setbacks, and why...

In this 2 part series we have the pleasure of having Ron Jersak (aka Ronimal) join us as our second guest! Ron is a pillar in our community. Friend, long-time member and coach at the gym, he leads by example on how to approach training and movement for a long and healthy life.  A physiotherapist in Brandon, he gives us all advice on why we should be moving more, how to deal with setbacks, and why...

We start episode 18 with some updates from our life in code red. We chat about the "Rocker Bingo" that is going on this month for some accountability and an introduction to some small positive habits that you might just want to keep around. The bingo squares are based on the "Goldilocks rule" from James Clear's book Atomic Habits. We finish up the episode with some fun "Holiday Q&A with Z&J" which...

Hey everyone! We are back with episode 17 where we discuss Manitoba's recently implemented code red and what that means for Rocked Community Fitness and other small businesses. We also chat about our free at-home workout program, GET ROCKED @ HOME, and how we approach fitness while gyms are closed. We hope you enjoy episode 17 and like always, reach out to us with your questions or comments as we...

After an almost-a-month hiatus, we are back! In Episode 16 we catch you up on everything that we have been up to in the month of October and what the future brings as well. We also discuss a couple different topics that have been in our brains lately and shed some light on to why we think everyone else should also be paying attention to them. The topics are negative self-talk and cell phone screen...

For Episode 15 we go Q & A style taking questions from one of our listeners. We chat about the next chapter in our lives, our Harry Potter Houses, favourite Star Wars characters, memorable sports moments, why we love coaching, our core values at RCF, and what attributes make up the most idea member at our gym.  Thanks again for tuning in!  - Z & J Send us your questions and topics: zack@rockedcomm...

In Episode 14 we roll through another Triple Threat where we discuss 3 tangible take-aways that you can use to drastically improve your life. For our Triple Threat in this episode we picked 3 topics all from the Nutrition category of our Super Six: Mindset, Movement, Sleep, Stress, Nutrition, and Network. We explain how to set yourself up for success by focusing on your eating environment, buildin...

In this episode Jenn and Zack talk about their journey of trying to have a baby and the adversity along the way. Although their specific story might not be 100% relatable to everyone, the adversity, challenges, and lessons learned along the way definitely are. Working through tough times and facing adversity is inevitable. Everyone is going through something and by working together, talking openly...

In episode 12 we dive into a new topic. Something that we call "Improvement Shaming". We have both experienced some improvement shaming in our previous relationships and we believe that people are dealing with it much more than they should be. Instead of "Improvement Shaming" we should be "Progress Pumping" people up!  Hope you enjoy episode 12! Thanks for listening,  Zack & Jenn Website: www.rock...

In this episode we have our very first guest! Our good friend and fellow Rocked Community Fitness Coach, Joel Yanick, joins us for Episode 11. Joel (aka Big Tuna) is a firefighter with the Brandon Fire Department, husband, father of two, part-time coach at RCF, and a long-time member at RCF. His ability to balance his priorities: sleep, nutrition, family-time, and training, is phenomenal and he gi...

In Episode 10 we use another suggestion that was submitted by one of our listeners.    "I would love to hear some excuse busters!!! Let's be honest, we all have excuses as to why we can't go to the or gym or why we can't eat healthy or why we can't get our to-do list completed."   We dive into the topic of "not having the time" and discuss why we believe people struggle to match up their actions w...

For Episode 9 we reached out to our followers and listeners for questions and topics that they were interested in. We received some awesome feedback and topics that will be discussed in this episode as well as some future episodes.  We were very intrigued with this question:   "What about the top 3 things you wished you would have known when you started your CrossFit journey?"   This topic ignited...

In Episode 8 we return to the Zack & Jenn Top 10 format and bring you some of our favourite tips to ensure you are getting the most out of your training. It all starts with consistency and making sure you are showing up 5-6 days/week and building the habit. Now that you are showing up we want to continue to improve every aspect of what it means to actually WORK out. Keep crushing workouts and you...

In this episode we talk about the excitement, nerves, and pure joy we have experienced being able to reopen the gym after 79 days of being closed. We talk about reminding ourselves to be patient with other small businesses and our gratitude for our community for having patience with us. Every single business has had to change and is operating with a new set of "rules" and reduced resources. While...

In this episode we start with an update on where we are at on day #66 of social distancing and Jenn talks about being a "recovering perfectionist" and starting a journal for the first time. We clear up two commonly mistaken idioms in the segment "Things You Don't Need to Know...but We're Going to Tell You Anyway". The meat and potatoes of this episode is why we love CrossFit. We break down the def...

In this episode we return to the TRIPLE THREAT format where we go into the "Super Six" and talk about 3 different ideas/habits to improve your life. Today we dive into the categories of Movement, Stress, and Nutrition and discuss the importance of enjoying the journey, living in the moment, and how to better prepare your vegetables.  We hope you enjoy Episode 05 and May The Fourth Be With You! Sta...

In this episode we give a quick update on the McMillan household now that we are on Day 37 of self-isolation. We chat about the books we have read and are currently reading, Jenn's hair-cutting skills, and discuss some new habits we are developing to help us with productivity given our extremely flexible schedule. The main topic of this episode is building your "Healthcare Team". This is the group...

In this episode we introduce a new format that we are calling "The Zack & Jenn Top 10" where we give listeners our 10 best ideas on a specific topic. In this edition we give our top 10 tips on how to win the morning so you can win your day. Hope you enjoy it! Instagram: CrossFit Rocked: crossfit_rocked Wim Hof: iceman_hof Tom Bilyeu: tombilyeu Dr. Mark Hyman: drmarkhyman Dr. Rangan Chatterjee: drc...

In this episode we discuss the importance of focusing only on things that are in our control, staying positive, and the fact that we are not robots, cyborgs, or machines that don't have feelings or emotions. We are humans just like you that have to work hard every single day to keep our mindsets sharp. 

In this episode we introduce "The Super Six" elements of health: Mindset, Movement, Sleep, Stress, Nutrition and Network. We also introduce a segment that we call "Triple Threat" where we present three simple skills, habits, or ideas that you can incorporate into your Stronger Healthier Happier life. Website: crossfitrocked.com Instagram: @crossfit_rocked DISCLAIMER: The content in the podcast and...