If you're interested in buying a takach fitness program, please contact us at obstaclefitness@ninjapark.net!

What is Takach Fitness?............................................................................................Paragraph 1

Youth Program............................................................................................................Paragraph 2

Ninja Fit Program.......................................................................................................Paragraph 3

Weight Loss Program.................................................................................................Paragraph 4

Muscle Gaining Program...........................................................................................Paragraph 5

Corrective Exercise Program...................................................................................Paragraph 6

Senior Fitness Program.............................................................................................Paragraph 7

Overcome challenges and conquer you goals with Takach Fitness.....................Paragraph 8

Sources.........................................................................................................................Paragraph 9

Special Thanks...........................................................................................................Paragraph 10


Takach Fitness

Fun, Functional Fitness, For Everyone

By Garrett Takach

Imagine being able to use fun and challenging obstacles to get and stay healthy, happy, and fit. Introducing Takach Fitness. Takach fitness is all about learning how to lead an active and healthy lifestyle, overcoming obstacles both mentally and physically to achieve goals, and getting the most out of life by staying mentally and physically fit. Everyone has a fitness goal. This means that your goal has not been accomplished yet. Obstacles are meant to be overcome and challenges are meant to be conquered. Takach Fitness uses obstacles as measurements of progression towards conquering your goals. The more obstacles and challenges you overcome, the closer you will be to your goals. Whatever your goal is, you can pick from one of six programs including youth fitness, ninja fit,weight loss, muscle gaining, corrective exercise, and senior fitness to learn how to efficiently achieve your goals. Along with the workouts in your packet, you will pick two obstacles that compliment your fitness goal. Now that you know what programs will help you reach your fitness goals, follow the programs Path to Success Calendar. For example, if your goal is weight loss, you will be provided with nutrition and exercise tips, suggested diets, and workouts that will efficiently and effectively help you accomplish your weight loss goal. Then, you do the Warped Wall and Ring Toss obstacle programs, which go hand-in-hand with your weight loss goal. By doing the exercises that progress you to the obstacles, following along with the diet plans, and doing the exercises in your weight loss program, you will get the nutrition you need, keep your heart rate where it needs to be when exercising to effectively shrink fat cells, and make your time and energy very worthwhile towards achieving your goal. By the time you accomplish the two obstacles that go along with your fitness goal, you will have achieved, or be very close to, achieving your overall fitness goal.


Often times, we focus on how many kids are overweight. However, studies have shown that not exercising is a higher risk factor for all-cause mortality than being overweight or obese (Ekelund et al. 2015). This indicates that just because kids are overweight, doesn't mean that they are not healthy. This suggests as long as kids participate in exercise, they will be healthy. This is true for all types of kids from overweight to an all star of a team. No matter their health status, as long as kids exercise they will have improved fitness, better social and verbal interaction, increased self-esteem and confidence, improved physical self-perception, and academic success (Lloyd et al. 2013). There is no better kind of exercise for kids than body weight movements. When it comes to kids, there are four main types of exercises, and they all involve moving their bodies as much as possible. These include aerobic activity (running/jumping rope,) muscle strengthening (rope/rock climbing/push-ups/sit-ups,) bone strengthening (hopping/skipping,) and stretching such as the dynamic stretches in the warm-up and static stretching that should be done after the workout (http://fit.webmd.com/kids/move/article/exercise-types). This is where Takach Fitness comes in. The goal of the youth program is to teach kids how to lead and active and healthy lifestyle, teach them how to overcome obstacles both mentally and physically, and progress kids through the three levels this program includes so they can achieve higher levels of fitness than they ever thought possible. Kids will be having fun, learning about health and fitness, and boosting self-esteem by conquering obstacles.


According to NASM's fitness magazine, “The Training Edge January/February 2015,” body-weight training topped a list of fitness trends in an annual survey of over 3,800 fitness professionals. This is because people realize how fun, empowering, and most importantly, effective body-weight training is. Takach Fitness' Ninja Fit program is very much based around body-weight exercises. But what does it mean to be Ninja Fit? Ninja Fit is all about being able to move and function as efficiently and effectively as possible in your own body. This is why obstacles are such great progressions for Ninja Fit goals. By training for obstacles, your body will slim down, lean up, and gain cardiovascular endurance. These are all key elements towards achieving your Ninja Fit goal. A goal that would be considered a Ninja Fit goal is something like, but of course not limited to, this: I want to lose 10 pounds and gain lower body, core, and upper body strength and flexibility. With a goal like this, you would want to: follow the Ninja Fit nutrition plan, choose either the beginner, intermediate, or advanced Ninja Fit workout regimen to do 2 times per week, and choose 2 obstacles that compliment this fitness goal to do 2 times per week. By the time you conquer the obstacles you chose, you will have also achieved your Ninja Fit goals and have had a lot of fun in doing so. With a goal of toning, slimming down, and gaining functional strength, there is no better way to do so than challenging your body to move and function in different ways, and there is no better way to do this than challenging your body and mind to overcome obstacles.


Many people have weight loss goals, but unfortunately, not many people see their goals through. The number one cause of this is lack or loss of motivation. Normally, motivation is lost because people set goals that are too far off in the distance. It is hard to visualize your success when success is several months away. This is why setting small, incremental goals is best (NASM Essentials of Personal Training Edition 4). A goal can be set for a month away or even as short as the next day. A great daily goal to accomplish is to make it to your workout session. Having small victories every day keeps you motivated and on track towards achieving your overall goal. This is why obstacles are such great measurements of progression. Instead of focusing on the 20 pound weight loss goal, focus on the task at hand. The task being to conquer the 2 obstacles that you chose to go along with your weight loss goal. This way, you are focusing on your weight loss nutrition, workout regimen, obstacle regimen, and you are having small victories towards conquering your obstacles every day. This will keep you motivated and give you a much greater chance at success. Weight loss goals can also become abandoned when they are not achieved within the time frame you set. This is why, when setting a goal, you really want to understand exactly what kind of time frame to give yourself. If you give yourself too much time, you have a hard time staying motivated to make it to your workout session every day, because you know you have time to make it up. On the other hand, not giving yourself enough time can lead to discouragement when the goal is not reached. Healthy weight loss is 1-2 pounds per week (http://www.cdc.gov/healthyweight/losing_weight/). When following the Takach Fitness Weight Loss Program, you can expect to lose these 1-2 pounds of fat per week. Knowing this, you can set a SMART goal for yourself. SMART is an acronym that stands for Specific, Measurable, Attainable, Realistic, and Timely(NASM Essentials of Personal Training Edition 4). A good example of a SMART goal is: I want to lose 20 pounds. I am going to follow the Takach Fitness nutrition plan, workout regimen, and obstacle regimens. By doing this I can expect to lose between 1-2 pounds of fat per week so I am going to give myself 12 weeks (3 months) to achieve this goal. This means I have to lose an average of 1.66 pounds per week. This is a great goal, because it explains what you want to accomplish, when you want to accomplish it, and how you are going to do it. A key element to think about when trying to achieve a SMART goal is making your time as worthwhile as possible. Takach Fitness does this for you by giving you workout regimens that are designed to keep your heart rate at 65% of your maximum heart rate for the duration of the workout, so you can efficiently and effectively shrink fat cells (http://www.livestrong.com/article/378010-the-best-heart-rate-to-lose-belly-fat/). This will maximize the effectiveness of your workouts and make your time worthwhile towards achieving your weight loss goals.


When trying to achieve a muscle gaining goal, one of the biggest factors of success is your nutrition. To gain healthy weight efficiently, it is necessary to take in more calories than you are burning off. In order to avoid gaining unhealthy weight, your caloric sources (protein, fat, or carbohydrates) taken in throughout the day should compliment your workout regimen. One way to do this is to portion your meals throughout the day. For most meals you want to try to consume between 40-60 grams of protein and 40-80 grams of carbohydrates. Dietary fat should be as low as possible, however you should aim to consume 5-10 grams of healthy fat from things such as nuts, olive oil, and fatty fish. (http://www.muscleandfitness.com/nutrition/meal-plans/build-muscle-stay-lean-meal-plan) Takach Fitness' diets for muscle building and weight gain are meant to work in conjunction with the workouts, to help you consume more calories than you burn off and effectively build muscle with the exercises you are doing. To effectively build muscle, you want to fatigue in 8-12 repetitions. The workout regimen is designed to progress you to higher levels of weights so your body can adapt to building muscle. It is also designed to keep your body functionally fit by moving your body through obstacles. This is so the muscle you are putting on stays effective and useful. There is such a thing as having too much muscle. When following the Takach Fitness Muscle Building program, you can expect to see between 0.4 and 0.8 pounds of muscle growth per week. A good goal to strive for is gaining 2.5 pounds of healthy, effective, and useful muscle per month. (http://www.livestrong.com/article/412614-the-average-muscle-gain-per-month/)


Corrective Exercise is one of the most important and worthwhile types of exercise you can do. Corrective Exercise helps you maintain muscular and postural balance which plays a huge role in injury prevention. Often times, injury is something that people don't think about when they are setting goals and thinking of barriers that will need to be overcome to achieve their goals. Most of the time people focus on how they are going to overcome barriers, such as lack of time or staying motivated, but if you get injured while trying to achieve your fitness goals, you will have to put them on hold and will not achieve them in the time frame you initially set when you established your SMART goal. One of the most common exercise related injuries is muscle strains from overuse of a muscle.(http://www.webmd.com/fitness-exercise/guide/workout-injuries-prevention-and-treatment) The best way to prevent this is by achieving and maintaining muscular and postural balance through Corrective Exercise. Often times some muscles in the body get stronger than others just by the repetitive movements we do such as walking or sitting. If there are overactive and underactive muscles in the body, then something called synergistic dominance will occur. Synergistic dominance is defined as the synergist (muscle that aids in the movement) takeing over the use of the prime mover (main muscle performing the movement.) When left untreated, synergistic dominance plays a big role in eventual injury such as muscle strain. The way to achieve a balanced body is to perform self myofascial release SMR (foam rolling) and static stretching on the overactive muscles to help them loosen up and reset and to perform strengthening exercises on the underactive muscles. (NASM Essentials of Personal Training Edition 4) Takach Fitness makes it easy to identify which muscles are underactive and which are overactive. By performing 3 simple tests, you will know which muscles to stretch and foam roll and which to strengthen. No matter what your fitness goal is, it is always good to start with corrective exercises for the duration of the first month so that you can achieve a balanced body and avoid injury as you progress further towards your fitness goals. Corrective Exercise can also be used to achieve balance after an injury. The transition from rehab to normal exercise can be very tough. Corrective Exercise provides a beneficial middle ground. These exercises will help you achieve balance after an injury by helping you identify which muscles have become overactive and which have become underactive as a result of your injury. Correcting these imbalances will make the transition from rehab to your normal training regimen much easier and less frustrating. To make the exercise regimen even more effective, you want to make sure you are getting proper nutrition to help your body recover from the strengthening and stretching exercises you are doing. First, make sure you diet is a healthy day-to-day diet such as the Lean Muscle Diet found in Takach Fitness' Muscle Gaining Program. Now add anti-inflammatory foods such as avocados, olive oil, fish oil, mixed nuts, and flax oil. Also, add anti-inflammatory toppings and seasonings to your meals as often as possible. Suggested seasonings and toppings include curry powder, garlic, bromelain from pineapple, and cocoa tea. With these additions to your healthy diet, you will set yourself on a great path towards achieving muscular and postural balance and preventing injuries on your path to your fitness goals.


One of the goals of Takach Fitness is to teach you how to stay mentally and physically fit so you can enjoy and get the most out of life. Takach Fitness' Senior Fitness program will help you stay active, healthy, and independent as you age. It is known that after the age of 50, adults usually lose about 1% of the leg strength and 0.5% of their bone mineral density (Gourlay et al. 2012) every year. This is the number 1 cause of loss of independence in adults (Studenski et al. 2003). To combat this, you must achieve fatigue in 8-12 repetitions to build strength. If 15-20 repetitions can be performed, this means that you are working on endurance (which does not build bone.) Along with leg strength, key elements for maintaining independence are fall prevention, balance, and thoracic and hip extension. Takach Fitness' Senior Fitness program focuses on these key elements, fatiguing in 8-12 repetitions, and slowly progressing you through dynamic and functional exercises to keep you active and healthy. Senior diet starts with a healthy day-to-day diet such as the Extreme Fit diet found in Takach Fitness' Weight Loss Program which contains 1400 calories per day. It is important to consume less calories as you get older because your workouts will transition to exercises that are more static and do not burn as many calories. One thing that should increase as you get older is your intake of protein. A lack of protein puts people at risk for lower immune function and osteoporosis. You do not need to follow any particular diet, just a well rounded diet with low calories and extra protein. Try to make the most out of the calories you take in and don't try to make all of your protein intake animal protein. Lentils, beans, and chickpeas are great sources of inexpensive protein and great ways to round out and balance meals.


I believe that along the way, we have lost track of what fitness really is. I do not believe that fitness is going down a line of muscle isolating machines. I believe that fitness is about being able to move your body efficiently and effectively, getting adequate nutrition, and maintaining a balanced body. Takach Fitness is about learning how to lead an active and healthy lifestyle, overcoming obstacles both mentally and physically to achieve goals, and getting the most out of life by staying mentally and physically fit. It is meant to make exercise and fitness fun and put motivation back into being healthy. By using obstacles as measurements of progression, you are focusing at the task at hand (conquering the obstacle) rather than your overall fitness goals which will take much more time. This way, you stay motivated and you see little victories all the way up until you achieve your goals. Takach Fitness uses many progressions leading up to the obstacles that compliment your fitness goals. This way you are progressing at a safe and efficient pace with many short term goals in mind. The two most common excuses for not exercising are: lack of time and lack of motivation (http://www.webmd.com/fitness-exercise/guide/the-top-6-exercise-excuses-and-how-to-beat-them). Takach Fitness is all about overcoming obstacles and challenges. By following a Takach Fitness program, you are stacking the cards in your favor, because Takach Fitness eliminates these two barriers before you even start. The exercise style is very fun, dynamic and full of progressions to keep you progressing to your goals and doing different exercises. This will keep you motivated and on the path to success. Every exercise in a Takach Fitness program is there for a reason. If you are doing an exercise, it is because it will be highly beneficial and worthwhile towards achieving your overall goals. This means that the time you can find to exercise will be very well spent. So think about your goals, pick a packet, and find out how far you can take your fitness level. 


Source: Type of Source:

Ekelund et al. 2015 study

Lloyd et al. 2013 study

http://fit.webmd.com/kids/move/article/exercise-types web page

The Training Edge January/February 2015 fitness magazine

NASM Essentials of Personal Training Edition 4 textbook

http://www.cdc.gov/healthyweight/losing_weight/ web page

http://www.livestrong.com/article/378010-the-best-heart-rate-to-lose-belly-fat/ web page

http://www.muscleandfitness.com/nutrition/meal-plans/build-muscle-stay-lean-meal-plan web page

http://www.livestrong.com/article/412614-the-average-muscle-gain-per-month/web page

http://www.webmd.com/fitness-exercise/guide/workout-injuries-prevention-and-treatment web page

Gourlay et al. 2012 study

Studenski et al. 2003 study

http://www.webmd.com/fitness-exercise/guide/the-top-6-exercise-excuses-and-how-to-beat-them web page

*Sources are listed in order of appearance.

Special Thanks

Thank you to everyone who mentored, provided professional intellect, or assisted in creating parts of this fitness style. We are going to do great things for people by providing a fun and effective way to stay healthy.

Jessica Lucero

NASM Certified Personal Trainer, ACE Certified Group Trainer, Level 2 Parkour Instructor

Ken St. Germain

ACE Master Personal Trainer, Senior Fitness Specialist

Linc Harris

NASM Certified Personal Trainer, Cancer Certified Personal Trainer

Jennifer Risley

Massage Therapist