“I can't single out any one moment—it was more like a domino effect of happenings that led me here. The line-up kicked off with me injuring my meniscus. Imagine being wheelchair-bound for three days, followed by a good six-month stint of limping. It sort of gave me a challenge to focus on.
Super Nova of the YEAR: Bonar Bulger
info • December 7, 2023
Congratulations to Bonar for being the Super Nova of the year!
Even with managing a business and raising a family, Bonar's unwavering dedication to his health and fitness this past year has yielded incredible results.
Having conquered two Spartan races, his commitment to his training and lifestyle has also driven his body fat down to an impressive 8.9%.
Rather than resting on his laurels, he's pushed himself further by streamlining his workouts. Embracing a routine of consistent running, solo home workouts, and newly incorporated swimming sessions, he's set his sights on bigger challenges for the coming year!
From initially working out twice a week with Nova at the start of the year, to now devoting six days a week to training he has continued with healthy lifestyle habits to manage stress and keep body fat low. Bonar proves to us that with the right priorities and planning, you can be just as busy and still achieve amazing results!
We sat down to chat with Bonar about his experience this year as well as to hear what big things he has planned for 2024…
1)This year you made some incredible changes that started with our Transformation health coaching that led to doing, not just one, but 2 Spartan races improving your time as well. You have trained with Nova for 10 years without having done something like this before. What clicked that made this year different from years past?
Around the time I was dealing with this, my son, who was 16, breezed through a 10k Spartan race without any training. Boy, to be young again! He casually mentioned another dad—just a regular guy like me—managed to knock out the race. Naturally, this stirred up my competitive side. The gears started turning: If he could do it, what was stopping me?
So, in the midst of all the meniscus drama, I found myself hankering for a challenge. You could say that my headstrong, A-type personality wasn't going to sit on the sidelines while other dads were ticking off endurance races!
During this time, the Nova team introduced me to the transformation program. It was a new thing, but I figured it couldn't hurt to give it a shot. I won't sugarcoat it. I wasn't overweight, but observing my food intake more closely did some good for my body. I shed around 10 pounds of fat, and honestly, it was more about ensuring my body was ready to handle the race than about vanity.
Long story short, I finished my first Spartan race. It took me about an hour and a half, and for me, that was a milestone. After the race, it felt oddly empty, so I dived in again—I chose another 5K so I could benchmark my time.
Seems I can't function without a goal. It's like a necessary glue that stops me from getting lost. As I trained for the second Spartan race, I continued following what I had learned from the transformation program.
The second time around, I improved my timing by about fifteen minutes. The next day, I found myself looking for yet another goal. But you know something? I think I thrive on this.
Also.. Something that really hit home for me recently is witnessing my parents and in-laws going through their seventies. Sadly, both my mom and mother-in-law are finding their mobility increasingly difficult. Without mincing words, they aren't that old. Yet, when I reflect on their past, a pattern devoid of consistent exercise and balanced eating emerges.
Sure, my meniscus injury and the visual proof of others completing Spartan races sparked my personal commitment. But I cannot ignore how the struggles my mothers are facing, at what feels to be, a relatively young age evolved my perspective.
This realization has only intensified my resolve to take earnest care of my health right now. At 80, I don't want to hobble—I want to run. And if that's my vision for myself when I'm anywhere between 85-100, I know it won't materialize unless I put the time and effort in today."
2)You travel a lot for work which many people use as a reason for them not being able to be consistent. How do you manage to stay committed to your exercise and nutrition plan while traveling and with your hectic schedule?
“Navigating healthy habits while being on the move isn't the easiest thing, I'll tell you that. Discipline is the unsung hero here. My travels have taught me to be proactive. The second I get to a hotel, I scout for a gym or a pool, if available.
A gem I discovered is the All Trails app. It's a fantastic guide to hiking spots around the globe. Working out in a hotel gym is fine, but I find a unique joy in exploring the outdoors while making sure I keep moving. It's like hitting two birds with one stone.
On the downside, managing decent nutrition on the road is a puzzle I'm still piecing together. My work involves running a film business, and let's be honest, we don't precisely see healthy options floating around filming sites.
My approach these days is to hit the grocery store before I park myself in the hotel. Fruits, vegetables, nuts and even 75% dark chocolate find a place in my shopping cart. This way, I at least have healthier snacks within reach.
When I do eat out, I try to prioritize protein while steering clear of alcoholic beverages. And when it comes to sweet cravings, my 75% dark chocolate comes to the rescue.
Does that make me sound unexciting? Probably. But hey, it works for me.”
3)What are you most proud of this year and what do you feel you could improve on in the coming year?
“I would say that establishing a routine and sticking to it has been the real game-changer. Now, of course, I have my off days, but those seem to be less frequent with time. The rhythm feels more natural the longer I've stuck to it.
What's challenging is simply lacing up those running shoes. Just before a run or as I'm contemplating an early morning gym routine, my mind gets chatty with all the reasons I could just...stay home. Overcoming those internal debates fills me with a kind of pride, though. Might sound cheesy, but there's such satisfaction in winning against my own barriers.
Talking about challenges, the 'diet mountain' is still something I'm grappling to scale. It's not that I eat poorly; it's just that I seem to skip meals more often than I should because of my hectic schedule. Every week, Zack gets an earful from me about how I plan to whip up some meals in advance on Sundays—roasted chicken, some pre-packed spinach, you know, the basics. Despite it sounding so straightforward, I end up reporting my lack of success to him weekly. But I still optimistically assure him, 'Next week, things will be different.'
I've got an app to keep track of my nutrition, but finding the flow for meal prepping has been a bit of a wild goose chase. Sometimes, I wish I could just hire a chef to take the wheel so I wouldn't have to sweat about it.”
4)What is the biggest challenge you faced this year and how did you overcome this adversity?
“For me, the biggest hurdle has always been managing my small business. That's where fitness has become an ally—it helps me maintain balance. You know, every day, every week, there's a problem to solve. Whether it's the impact of interest rates on our business, ensuring that the operations are smooth, revenues are flowing, or keeping people content—it's all demanding. And maintaining a positive outlook through it all… That's a real feat.
It's probably why I've developed a fondness for endurance races. They reflect my life in a kind of profound way. Imagine running 500 meters, only to face an obstacle. Can't overcome it? There's a 250-meter penalty run waiting. However, you push through. You run another 500 or 600 meters, bump into another obstacle. As you tackle these roadblocks, tiredness creeps in and there's that persistent whisper in your ear, nudging you to just quit and walk. But you silence it, reminding yourself to keep pressing forward. Life is a lot like that.
So, have I conquered adversity? I'd say, not yet, because it seems to keep coming. But facing challenges head-on seems to be guided by an internal compass, and I can tell you this—I'm not planning to stop.”
5)You are a family man and run your own business. How has your new perspective and the new lifestyle allowed you to become better at these important roles in your life?
“I'm striving to serve as a stronger role model for my family—particularly my two teenagers. I want to embody and inspire an active, healthy lifestyle. Maybe I have gotten a bit carried away in my pursuit with all these endurance races, but the kernel of my intent rests in showing them how one can fuse activity and business into a life balance.
I genuinely believe many could benefit from giving physical activity higher priority on their list—sort of like how we don't think twice about making room for work or fixing dinner. It's something we need to schedule and stick to, and it's my hope to relay this to my kids through my example.
My son’s regular weekly workouts at Nova is him taking the first steps towards investing in his own health. Sure, there are countless ways to spend your money, but truly, there's no investment more fruitful than the one made in yourself. This is the philosophy I want them to grasp, and this is the lesson I am trying to model for them.”
6)What goals do you have your sights on for 2024?
“I've signed up for three Spartan races in 2024 a 5km, 10km and 21km. If you complete all those you qualify for a Spartan race to be running in Athens, which I think would be pretty cool. I've also identified a triathlon as my big goal for 2025. That's when I turn 50 years old I don't have to have the best time I just have to get through it.
I think we have to consider the mental side of things as much as the physical side of things, and I'm so busy in my business and my day-to-day running of operations and creating films and things like that that I really haven't paid a lot of attention to friendships and relationships and I realize how important they really are. I've done a poor job of nurturing those over the last ten years, so a big goal of mine in 2024 is to meet with more people, reconnect with old friends, and make time to make a human connection.”
It's that time of year again where Halloween candy is everywhere - especially if you have children who are in the trick or treating age. We all know that candy is unhealthy and we are aware of sugar's detrimental effects on our health, from weight gain to cavities... But do you know the risks in eating Halloween candy that go beyond weight gain and cavities? While sugar is certainly a concern, other ingredients in many popular candies can chip away at your health and well-being. The Deceptive Allure of Halloween Treats While eating Halloween candy can be a nostalgic pleasure, the ingredients list tells a different story. I personally love Halloween but about 7 years ago I went clean and gave up Halloween candy for good because I learned it is much more than a sugar problem… Beyond sugar, are ingredients like hydrogenated oils, high-fructose corn syrup, artificial colors, titanium dioxide and common allergens like wheat, corn, dairy, and soy. These ingredients can wreak havoc on our bodies, leading to a host of negative health effects that most consumers overlook. Beware: 5 Ingredients in Halloween Candy With Negative Health Effects 1. Hydrogenated Oils: Hidden Fats Hydrogenated oils transform liquid oils into solid fats and enhance texture and shelf life. These trans fats are notorious for raising bad cholesterol levels, increasing the risk of heart disease and causing inflammation in the body. Look out for the word ‘Hydrogenated’ in candies like Skittles or Starburst 2. High-Fructose Corn Syrup (HFCS): A Sweet Sabotage HFCS is another frequent offender. It’s a cheap, sweet alternative to sugar that can lead to rapid spikes in blood sugar levels and cravings. Overconsumption of HFCS has been linked to obesity, insulin resistance and fatty liver disease. Many people consume HFCS without even realizing it. Candies like Oh Henry and other chocolate bars have HFCS. 3. Artificial Colors: A Rainbow of Risks The colors that make Halloween candy so visually appealing are often the result of artificial colorings like Red 40, Yellow 5 (Tartrazine), Yellow 6 (Sunset Yellow) and Blue 1. Studies have shown links between these artificial colors and hyperactivity in children, as well as allergic reactions as well. Here are some of your Halloween favorites with these colors: Skittles , Maynards , Sour Patch Kids , Jolly Rancher , Twizzlers , Starburst and M&M’s 4. Titanium Dioxide: The White Truth Titanium dioxide is used in many candies to enhance their whiteness and opacity. It is a detergent that damages your gut and decreases your gut microbiome. Any candy that has a white center, like Skittles is known to use this ingredient. 5. Allergens: Hidden Dangers for Sensitive Individuals Finally, we can’t forget the processed allergens like wheat, corn, dairy and soy in many candies like Mars or Snickers . Those who are highly allergic know to stay away from foods with these ingredients but what about the low grade allergic response that most people ignore? Hives, scratchy through, congestions, asthma, sneezing, itchy eyes and mild GI discomfort are all effects of these allergens. The Scary Reality Halloween is a fun time but we’ve really thrown in the towel when it comes to our health based on the things we are accepting as ok. We've created a society where we buy the cheapest, lowest quality candies to give to our children (and ourselves). Most, if not all of the mainstream candy companies produce products that are high in chemicals to preserve shelf life, to entice our eyeballs and to stimulate our brain to want more the moment it hits our palette. We've also bought into the idea that it's ok because it is just once a year... but the reality is that this food is everywhere all the time. If it was just one day on Oct 31 then sure - that could be ok, but most children are coming home with more than 10lbs of candy that they consume over the next 30 days. It’s no wonder why so many of us suffer with health issues including our children. Modern children are being diagnosed with more health problems than previous generations. Things like childhood depression/anxiety, food allergies, ADHD, autism, eczema and obesity are just some of the things we are seeing more of. Stay Vigilant and Read Labels Can we blame our poor health all on Halloween candy? Certainly not - it's more than just candy in October however the amount of candy with the above ingredients being consumed during Halloween and through the year is definitely a contributor. So when it comes to candy, watch out for the sugar but it’s time to wake up to the other ingredients that are damaging us. The best thing to do is read the labels and be aware of what you choose to consume. And hopefully in time we choose to buy 'treats' that are not filled with chemicals. Next year, choose to buy healthier options versus the mainstream candy we grew up with. Healthier Alternatives Here are some options to consider instead of the mainstream low quality garbage that we've been accustomed too: Chocolate Bars Unreal Coconut Bars : This company is on point with way healthier ingredients than the mainstream. They carry an assortment of candies beyond just the coconut bar (which is one of my faves). Granola Bars Made Good : You've probably seen this brand around in stores - specializing in gluten free healthier granola bars. Cookies Simple Mills : Making cookies and baked goods gluten free and with sweeteners that have a lower glycemic index than regular sugar (less of a blood sugar spike) Candies Smart Sweets : Candies without all the artificial colors and high sugar. There are more brands out there but you have to be on your toes when buying. Pay attention to brands, scrutinize the ingredient list and pay the extra money. Every dollar you spend is a vote - the more we vote for the better products for our health, the lower the cost will end up being in the future.
Having trouble controlling the intake of Halloween candy? Unless you are a disciplined ninja or equipped with helpful restraint tactics, you end up eating too much of this low quality, highly processed junk food. If you are someone with a sweet tooth then you are in luck! Here are 5 tactics that will help you avoid eating too much (if any) candy this Halloween. 1)Don’t Skip Meals or Snacks Skipping meals and snacks creates stress on your body and a stressed body is more likely to have sugar cravings. Self control becomes extremely difficult when you're underfed. If candy appears it is much harder to resist because your body is lacking energy, vitamins and minerals. If you eat a solid meal along with healthy snacks throughout the day (ie: protein shake, apple and almonds) I guarantee that it will be hard to eat candy. 2)Eat Enough Protein On the heels of not skipping meals, make sure each meal has enough protein. Meals that are low in protein mean that they are higher in carbs. As a result you will deal with blood sugar dips and greater hunger, weakening your resistance to candy. How much protein? This differs between people but generally you aim to have at least 0.8 grams of protein per pound of ideal body weight. The more active you are, the more protein you will require. 3)Stay Hydrated Being dehydrated will make you feel hungry even when you are not actually hungry. As a result you are more likely to have the urge to grab a sweet from the candy bowl. The simple solution is to just drink enough water throughout the day. How much water? Click here to download your All About Water PDF. 4)Say It Out Loud Often we eat candy without thinking. It is not uncommon to have 5 or 6 candies before you become mindful of what you are doing. By then it’s too late. This may sound strange but as you are picking up the candy - say out loud “I am going to eat this candy” (even if no one is around). This helps you become more aware of your actions, encourages mindfulness, and engages your logical mind. 5)Educate Yourself The scary truth is that mainstream Halloween candy is some of the worst food you can put into your body. Most of these candies contain highly inflammatory ingredients, allergens, and toxins known to disrupt everything from the gut microbiome to DNA, potentially contributing to ADHD symptoms and triggering allergies… And that’s without commenting on the effects of sugar that most of us already are aware of. Eating certain candies can be just as bad as smoking a cigarette! Give these tactics a try - they should help you to say no to Halloween junk food this year. If you are still having trouble, you can attempt a ‘clean sweep’ by throwing it all into the garbage… If you still have a sweet craving, have some dark chocolate or walk to the best bakery in town and buy yourself a $10 chocolate croissant :) Happy (Healthy) Halloween!
Sarah has been training with Nova for just over a year and we chose her as our SuperNova for how she uses training and fitness to stay strong for what she loves most: skiing, surfing, and adventure.
Andrew has been a Nova member for 9 years. One of his long standing goals was to do his first triathlon. He has been working towards this for years and just at the end of August he did it!
If you're doing all the “right things” — working out, eating clean, trying to stay consistent — but still struggling with stubborn belly fat, low energy and slow results, you’re not alone.
Tanya’s dedication to rebuilding her health after surgery offers valuable lessons and perspective for anyone facing setbacks.
Do Hard Things Now, So Life Becomes Easier Later Modern humans default to the easy way but it's not our fault... Throughout human history, we were wired to survive constant hardship - scarcity of food, threats from predators, harsh environments and manual labor for everything. Our DNA evolved for survival in these conditions, not for modern living. Imagine an early human stumbling across a fruit tree. It made sense to gorge - there was no telling when the next meal would come. The human who gorged had a higher chance of survival than the human who only ate a few pieces of fruit. Practicing self-control in an environment of scarcity would have been a death sentence. Likewise, if given a chance to rest instead of walking miles or hunting, rest was the obvious choice. The problem? Our genes haven’t caught up with modern life. Today, food is everywhere. We don’t have to fight to meet our basic needs. Technology does the heavy lifting, cars replace walking, entertainment is on-demand and calorie-dense foods are always within reach. Left unchecked, our instincts will always lean toward easy options like overeating unhealthy foods (that are so easily accessible) or driving to the store instead of walking. In other words, we’re still hardwired to take the path of least resistance. But here’s the catch: Choosing easy now often means a harder life later and choosing hard now often means an easier life later. Most modern humans are overweight, stressed, tired and dealing with chronic health problems because we’re following outdated survival programming that no longer serves us. It’s time to become aware of these defaults. To override them. To consciously choose the hard thing - because doing hard things is what actually makes life easier in the long run. Hard things like: Going to bed on time instead of watching another episode Preparing a healthy meal instead of grabbing fast food Moving your body instead of sitting all day Walking or biking to the store instead of driving Managing stress with deep breaths and fresh air instead of pouring a drink Looking at your habits instead of masking symptoms with medication It might feel uncomfortable because it goes against everything your biological programming is urging you to do. But that’s exactly why it matters. Don’t think of it as punishment or sacrifice. Think of it as an investment. Every time you take the stairs instead of the elevator, cook instead of order out, or put your phone down to truly rest, you’re building a life that’s easier, richer, and more fulfilling down the road. And remember: Do easy things, and you’ll have a hard life. Do hard things, and you’ll have an easy life. Most of the above information is probably not new to you. That’s because we live in the information age with the internet and now AI - we already know what it is we need to do. The problem however is implementation. This is where having a customized plan and accountability comes in. If you know the hard things you need to do more of but struggle with breaking past your ‘default mode’ then contact us for a complimentary consultation HERE .
Congratulations to Sonya Jeyaseelan, Our July 2025 SuperNova!
Congratulations to Liz Belford, Our June SuperNova!
