Apple Cider Vinegar - Where do we begin?
With Apple Cider Vinegar, it's hard to know where to start. There are a myriad of benefits from using proper supplementation in your diet, and Apple Cider Vinegar is no exception. It's not a miracle cure-all, but it certainly is not harmful. We recommend starting with small amounts of Apple Cider Vinegar in order to test your tolerance- you're drinking/eating vinegar after all, and it might upset your stomach a bit. As you'll see below, you also don't need to choke down Apple Cider Vinegar anymore. There are Gummies and other methods of getting the same benefits of Apple Cider Vinegar without the difficult taste.
Here is a rundown of our favorite benefits of Apple Cider Vinegar:
1. Apple Cider Vinegar Aids Weight Loss
Several studies have shown that Apple Cider Vinegar can increase the feelings of "fullness" leading to the goal of weight loss: a caloric deficit!
In one study, taking Apple Cider Vinegar along with a high carbohydrate meal gave participants increased feelings of "fullness" and caused them to ear nearly 300 fewer calories throughout the rest of the day.
Now these are short-term, small-sample studies. But the results are promising. Losing weight is all about the simple math equation of Calories consumed vs Calories burned. Long term weight loss is accomplished by setting yourself up to win by instilling good habits. A few teaspoons of Apple Cider Vinegar might help you avoid a few hundred calories every day- that's not any crash diet, that's setting yourself up to win!
2. It's Just Plain Healthy For You
The main active compound in vinegar is called "acetic acid." It's what gives vinegar its signature acidity, strong smell, and flavor. Apple Cider Vinegar is 5% acetic acid on average. Researchers believe that this compound is responsible for some of Apple Cider Vinegar's health benefits and has been shown to kill harmful bacteria in vitro.
Venturing a bit more further away from empirical science, organic unfiltered Apple Cider Vinegar contains a substance that people call "mother," which consists of protein, enzymes, and gut-friendly bacteria. There are no studies regarding the benefits of unfiltered organic Apple Cider Vinegar and "mother," but many people believe this substance is what Apple Cider Vinegar derives a lot of its health benefits from.
3. Lower Blood Sugar
Even people without diagnosed diabetes can benefit from keeping their blood sugar stable throughout the day. Scientists believe that high blood sugar levels can contribute to disease. In a small study, Apple Cider Vinegar reduced blood sugar in healthy people by 31.4% after eating two ounces of white bread. It's important not to replace medical treatment with products like Apple Cider Vinegar, but if you're worried about your blood sugar, talk to your doctor and consider supplementation with Apple Cider Vinegar.
We could go on and on about how great Apple Cider Vinegar is, but we can stop here- for now. We also want to show you some of our favorite Apply Cider Vinegar products. We've seen personal success and our clients have told us that each of these products are fantastic as well. Check them our below!
We may receive commissions for the sale of the above products
Will Doing Pilates Help You Lose Weight?
One day, one of our trainees asked a question that almost stumped me... "Will Pilates Help You Lose Weight?" I almost responded with "sure, so will taking the Friday night ice cream binge off your schedule!" But thankfully I didn't, or else I probably wouldn't have that client anymore. So let's break down the question a little bit more... Pilates and Weight Loss - GO!
Will Pilates help with weight loss? A simply answer to this commonly asked question is: YES, Pilates WILL help you lose weight! A study was done in 2017 on 37 overweight ladies aged between 30-50 years of age that had been attending pilates classes for the past 60 days. The pilates classes weren't from just any old pilates studio, instead it was with a certified pilates instructor that is used to working with overweight and obese women. That 60 days went by quick for many of those ladies as they started to see their bodies change, pants fit looser, BMI lowered and many described their waist, hips and abdomen as "toned".
Pilates is an interesting exercise routine because it uses all body weight exercises. One of our associates, who runs a Pilates Studio in Fairfield CT has gotten serious results for her clients. She works with both men and women and has written a beautiful article about the benefits of pilates for both sexes. Pilates can help you burn a lot of calories, but often isn't the best form of exercise if you're looking to lose weight fast. It's certainly not as effective as heading over to the treadmill, stair master or rower for a high calorie burning cardiovascular workout. Many cardio-heavy exercises are far more effective for weight loss including jumping rope, spinning, jogging and running, but imagine the havoc you'd wreck on your body if you're 40 pounds overweight and attempting to hit the track for the first time in 2 decades!
The smart thing to do when you want to lose weight, fit in those college jeans or just drop a couple pounds is to see a certified instructor. Whether you're meeting a certified pilates instructor for your first session at their studio or you're getting a fitness assessment done by a certified personal trainer - you want to make sure you're seeing a certified coach. Weight loss happens with consistent exercise over a long period of time and half of it isn't actually the exercises you do - it's the lifestyle you live. A coach can truly help you make better eating decisions.
Pilates & Weight Loss - Summary
In summary, Pilates is an excellent way to lose weight. It's safe, fun and has many added benefits. Whichever way you choose to start losing weight... start it now. Today, stop reading this article and take a walk, power walk, regular walk, doesn't matter - you just need to start. That's half the battle. Until next time!
Meet Will Power Personal Training's Newest Team Member...
Jenn was actually my first client.
From trainee to trainer, she truly understands the benefit of personal training, and now helps people just like herself reach their goals.
One day I was running late (rarely happens) for the Kettlebell Class, and had Jenn do the warm up. She did an awesome job, and was all for transitioning into the personal trainer role.
I look forward to having her on the team, and seeing her help trainees with their own transformations.
Jenn is currently taking new fitness assessments. So, if you have friend or know someone who wants to get back in shape, fix their back pain, or lose weight and doesn't like my beard or simply wants to work with a female trainer, fill out the form to the right or give us a call at (203) 260-0639.
I stopped sacrificing
This was my three-month-long relationship with everything I want to eat that I know I shouldn’t: resist for a while – give in – resist for a while – give in – resist for a while – give in.
Somewhere stuck in the cycle of trying to resist and giving in I forgot that results require sacrifice. “Not indulging” makes me feel deprived, and I can only last for so long. But making a sacrifice to achieve a goal is empowering, and I can do that all day.
I had an end date
I started a year ago with a “New Year’s Resolution” mindset and intentions to give it my all for a finite amount of time, reach a goal, then ride out the success with the least effort required to maintain my results.
I didn’t start out with “major life-change” in mind because I had no idea how deep the problem was when I started!
But even though I learned a ton along the way I never revised my goals or changed my mindset, and having an “end date” left me wandering after it past. It’s time to set some new goals, and not just the “number on the scale” kind.
I had a start date (it was every Monday for three months)
It’s a lost cause today. I’ll start again tomorrow
That is a lie I have believed for too long.
I’ve realized there is no such thing as a start date.
The very next decision I make counts.
It is the most important decision I will make today. Every time. Especially this time.
Could Starving yourself... actually work?
Fasting, meaning not eating... for 24 hours, twice a week?! Sounds like a terrible way to lose pounds doesn't it?
What about paleo, proportional control, moderation, gluten-free pizza, and magical weight loss shakes?
I preach a paleo lifestyle with an emphasis on fermented foods as part of our nutrition philosophy here at Will Power Fitness. The Paleolithic diet works the majority of the time... Until it doesn't. I currently have 2 clients that aren't getting the results they should be getting. Unless they are closet eating and not telling me I've got some work to do. (If you are.. you better come clean!) That tells me that I need to be a better trainer, bottom line.
Just the other day on the flip-side we had a client develop a 6 pack in the first month (that shouldn't be possible - FYI).
So... You're going to make us starve now? (Benefits of Fasting)
I read an article today... that blew my mind! It was all about intermittent fasting. On top of the great information and huge claims it made there was real evidence to back it up. In a nutshell the article sums it up by saying:
Intermittent Fasting - Used by Humans throughout History
The Facts behind Fasting
Looks like I'll have to make a change in my suggested nutrition guidelines. First, I'm going to try fasting myself. I haven't really delved into fasting before because of how amazing paleo has been for me and the majority of my clients.
The facts behind fasting are too awesome to possibly ignore.
In a Study done to compare a portion control weight loss strategy vs a fasting weight loss strategy the results were astonishing. If you'd like to nerd out with facts & figures then just refer to the link below, but I'll give you the short and sweet version.
The portion controllers subtracted 400 calories per day while the fasting group ate nothing every other day. The fasting group would eat normally on the days they weren't fasting. This study lasted for 24 weeks, and in conclusion the fasting group only lost a little more weight.
The fasting group didn't blow the portion control divas out of the water like you were probably hoping to hear, but wait till you hear the details.
Wrapping this History Lesson on Fasting up!
Damn! Sounds like I'm not going to eat tomorrow... at all.
So, how often should I fast? I honestly, don't know the answer to that question. The article I read hinted at the author having fasted twice a week for the last 10 years. I'm going to definitely take some measurements of myself, and give this a good shot for 60 days. I'm looking for 2-3 people who'd like to do the same. Let's put this theory to the test!
Who's in? If you're already a member of Will Power Personal Training just give me a holler... but if you're not then get your fitness assessment scheduled today.
Is Sitting all day really THAT bad for you?
There is no doubt that sitting is the new smoking... But don't tell anyone because people sitting for 8-12+ hours a day keeps me in business. Fixing that low back pain, knee pain, and jacked up shoulder girdle are my specialties. However, my schedule is very close to filling up so I've got to spill the beans on how to prevent these aches and pains!
Stop Sitting (seriously!)
How to Lose Weight.. The 5 reasons you're not!
Want to know How to Lose Weight? Here are 5 reasons you're not losing weight. Oh, but before I tell you those 5 reasons... You've got to agree to something.
This is important, because the reasons you're not losing weight will shock you. No, it's not that you need personal training. (I'm 2 clients from full anyways!)
What you need to agree with is... to make one change. I'm going to be brutally honest because some of you need it! Hell, everyone needs it.
1) Mr or Mrs Excuses
Give me 30 seconds with someone, and I can tell if they'll get results in a month or 6 months. It's called the 30 second rule. In 30 seconds I can tell if your thinking is excuse based or solution based. The fact of the matter is that EVERYTHING IS YOUR FAULT. Yes, I said it! Every single thing is your fault. I know that's hard to swallow. I know that I'm the Personal Trainer, you're paying me, and I should be able to fix everything. The hardest thing to fix is your mind! You've got to assume total responsibility for your actions.
But... My husband came home with ice cream, and I couldn't just say no! That's BS. First off, it's your fault that your husband came home with ice cream. You know it's Friday night (aka ice cream night), and that there is a slight chance that he'll come home with ice cream. Give him a call, and tell him to pick up something else! Get proactive, get solution oriented, and stop making up these constant excuses.
I'm a huge believer in the fact that winners win, and losers lose. Losers blame the whole world for their problems. Winners take control of the situation, and make the whole world their bitch. Are you a winner, or a loser? Are you the excuse maker, or the solution creator? It's really your choice. If you want to finally lose that weight then you've got to assume complete responsibility for your actions.
2) You aren't willing to make Sacrifice
You want 6 chiseled abs or a trip to cold stone creamery every week? You can't have both. You've got to work hard in the gym, but you've got to work even harder outside of the gym. Oh, but my husband can lose weight so easily! Damn right he can, because he's got 3 times the lipogenic enzymes that you do. You can't change that so stop complaining about it.
How many people do you know with a 6 pack? Like 2 or 3? That sounds about right, because that is hard to achieve. That's right it's hard, difficult, and may seem impossible.
So what? Life is hard. Working everyday is hard. Eating right is hard.
You know what else is hard? Not becoming the best version of yourself! Looking in the mirror every night before you go to bed and being disappointed is hard. Make the sacrifice, skip the party night with the girls, hold off on the wine, and realize that winning is hard. But losing is even harder.
3) You've set an End Date
One huge reason that you're not losing weight is because you've set an end date. You're thinking to yourself "I'll try this for a month" or "I'm going to go on this diet for 2 weeks to see if it works". To make real change in your body you'll need to ditch that end date, and fully commit yourself to MAKING IT WORK.
That's right - you need to MAKE IT WORK. What do I mean by that? Instead of trying paleo for a month... Take the mindset of using paleo to lose weight. Understand why it works, and make it work for you. After 2 weeks if you don't notice a change, take a look at what you're eating. Are you eating more than 2 fruits every day? Are you getting enough vegetables? Is the quality of the meat you're putting in your body low? Are you staying hydrated? Asking yourself questions is a great way to create solutions.
MAKE IT WORK or MAKE EXCUSES - your call. Ditch the end date, and commit yourself to a lifestyle which takes pride in your physical achievements instead of your "fun" trips to the cheesecake factory.
4) You're making small goals.. (10X those Goals)
Anyone who knows me well knows that I have huge goals for myself, my family, my career and my life (hell, I'm going to the 10X Growth Con with Grant Cardone in March). Ditch those "SMART" goals and start thinking 10 times as big. So you really want to lose 10 pounds... why not lose 20 pounds? Why not set the goal higher, and add in being able to do a pushup, a pull up, a pistol and a handstand! (Everyone should be able to do those, by the way.)
Think bigger! You can achieve so much more than you've ever set out to achieve... but you've got to set your goals huge. I write down my goals every morning. That's right, every single morning, and every night I review the day to see what I actually did to achieve those goals. Sound like a little much? Sure is... to the average person.
Think you might come up short? That's OK. Coming up short on your goal to lose 40 pounds by only losing 15 is much better than coming up short on your goal to lose 20 pounds by only losing 8! Huge goals demand massive action! Massive action drives results in any aspect of life.
5) You're not investing in yourself!
You've got to make an investment in yourself to rekindle that fire that you used to have when you were 20 pounds lighter. Go to Sports Authority, and treat yourself to some workout gear. Plan a trip to the Bahamas for 6 months from now. Buy higher quality food, and throw out the crap that's currently in your house.
Investing in yourself is one of the best ways to commit to a healthier lifestyle. Committing to a healthier lifestyle is required to make real changes in your body.
When I want to learn something I go ahead and invest in it. I recently bought a ticket to 10X Growth Con with Grand Cardone. He's a serious entrepreneur, and business building legend. I know that I want to create a better business for myself, and am investing in the pursuit of that goal. The ticket wasn't cheap, the flight won't be inexpensive, and the hotel accommodations aren't free.
Buying those tickets isn't the first time I'll be going over budget, and it certainly won't be the last. I know I need to invest in myself to become better. Are you investing in yourself?
Wrapping up the 5 reasons you're not losing weight!
Recapping the 5 reasons you aren't losing weight:
Take action right now. I've put all the nutrition info available in my How to Eat and Lose Weight Section. Follow it, use it, and make it work for you.
Get over to Prime Time Fitness, and start working out. If you need some tips than schedule a Fitness Assessment... but whatever you do - make sure you DO SOMETHING.
I'm sure by now you're feeling some motivation. Use this motivation to act. Don't take that vacation. Refer to this post often. Write down your goals, and make them HUGE.
Skip Dilauro is part of the Will Power Personal Training Team
Anyone who's been in Prime Time Fitness in New Fairfield knows Skip. Skip has been a personal trainer for over 20 years, and has worked in Health Clubs throughout Connecticut & New York. His core client base is made up of sedentary individuals who want to make positive changes in their lives. Skip also has experience training youth athletes, body builders, and post-rehab clientele.
Skip's passion is to partner, challenge and bring his clients to the next level of fitness and health. He owned and operated a Personal Training business comprised of 5 gyms and 17 trainers, but regrettably missed the satisfaction of working directly with clients. He has returned to 1 on 1 personal training and brought with him challenging fitness programs that are designed to each individual client's specific needs.
Skip is a AFAA Certified Personal Trainer, and holds a Connecticut State Coaching Certification. He conducts a thorough Fitness Assessment for all perspective clients on the house. To get your complimentary Fitness Assessment simply fill out the form below.
Voodoo Bands? What the Hell are those?
Voodoo Bands - that's one hell of a name. What the hell are those?
Voodoo bands are a simple (somewhat!) way to rid yourself of aches and pains. Heavy compression is a great way to move the trash (inflammation) out, and allow the groceries (good blood) to surge into your problem area.
In addition to getting good nutrient filled blood right surging into the problem area you can make significant changes to the body with the use of voodoo bands including:
When can I use Voodoo Bands?
Voodoo bands are a great way to make changes in our joints and tissues through heavy compression and movment. You can use these bands...
How the hell do I use Voodoo Bands?
Kelley Starret, a popular Crossfit mobility guru invented Voodoo bands, but he's super hard to understand in his videos. Kinetic Spots Rehab has a great video on it which is linked below. He does everything right, except he needs to learn how to grow a beard. (seriously.. like what is that?)
Where Do I Buy Voodoo Bands?
Mobility Workshop at Prime Time Fitness... Coming Soon!
A solid round of mobility will have you prancing around like freaking Bambi because you'll be feeling so good!
At Will Power Personal Training, mobility is a huge part of our personal training programs, and we're planning on having a mobility workshop soon! If you'd like to know when that is and get other tips & tricks just put your email up in the newsletter box above.
Start doing more Mobility Work!