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Welcome to our Training Blog


Giving you the Best Nutrition, Weight Loss, and Exercise Tips & Tricks in CT, and across the Web!
Personal Training CT

Our New Personal Trainer!

4/22/2017

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Meet Will Power Personal Training's Newest Team Member...

Picture
Jenn Weber!  

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.  
​

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I gained 10 pounds back...  (don't do what I did)

3/27/2017

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how I gained weight back

Gaining 10 pounds back...  

I reached my goal weight.  My personal trainer called me skinny, and I have never been called skinny before in my entire life.  Then it fell apart. 
​
My “I should celebrate!” cheat weekend turned into 3 months of eating off-plan and half-hearted effort to pull it together. 

When I got the courage to weigh myself I wasn’t really surprised, but it woke me up...
 
After re-reading “The 5 reasons you're not losing weight” blog post...

this is my assessment of what happened:

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
Dream big. Start small. Act now.
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. 

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Is Fasting the Best Way to Lose Weight?

3/4/2017

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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 is better because it:
  • Increases weight loss
  • Allows you to gain more lean body mass (muscle)
  • Helps you close more visceral fat (your beer belly)
  • Lowers insulin
  • Reduces insulin resistance
  • and...  "was used by humans throughout history"
Portion Control sucks because:
  • It yields less weight loss
  • It's difficult to maintain long term
  • It keeps you hungry (the grehlin hormone is a b****h)
  • It produces higher insulin levels
  • You're more likely to lose muscle
  • It's much harder to keep weight off
Grehlin is the hunger hormone which steadily increases while trying to control portions.

Intermittent Fasting - Used by Humans throughout History

So, real quick...  Imagine a giant pack of mammoths strolling by your cave.  Back in the stone age that was the equivalent of winning the lottery. 

But your tribe hasn't eaten in the in a couple days so they don't have the energy to go out and chase down that wild beast because of "starvation mode".  

How much sense does "starvation mode" really make?  Did the human race really survive by becoming lethargic and having no energy to go look for food when we skipped a meal...  

Hell no, we survived because our bodies went into overdrive after not eating for the purpose of chasing down our next meal.  

Fasting opens up the body's supply of stored energy... FAT!  Your metabolism sky rockets, and we use that body fat to go hunt down that mammoth.  
intermittent fasting

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.  
  • Visceral fat loss was double in the fasting group vs the portion controllers.  
  • Total fat percentage lost was 6 times as high in the fasting group.  
  • The fasting group preserved 4 times the muscle as the calorie counters.
  • The Resting Metabolic Rate baseline was diminished by 29 calories per day in the fasting group, and whopping 79 in the calorie counting group.

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.
Sources:

intensivedietarymanagement.com/difference-calorie-restriction-fasting-fasting-27/
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Is Sitting the New Smoking?

2/21/2017

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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!)

You guessed it!  Stop sitting!  But how is that possible?  

  • I've got to sit on my way to work!
  • I'm always sitting during work...
  • When I'm relaxing after a stressful day at work do you really expect me to stand and watch TV?

Here's a really good video by Kelly Starret about how sitting affects our health.  The video totally promotes his new book Deskbound which I have yet to read, but it's such a great explainer video that I couldn't pass it up.

Sure, you might not be able to change the non-optional sitting, but you can certainly change the optional sitting!  Ever hear of a standing desk?
sitting

7 Quick Facts about the Danger of Sitting

Here are 7 quick facts about the danger of sitting!
  1. Obese people (1/3 of america) sit 2.5 hours MORE than their fitter counterparts
  2. Your Body's ability to burn calories drops to 1 PER MINUTE when you slam your butt down in that chair.
  3. People who sit for 23+ hours a week are a whopping 64% more likely to develop heart disease.
  4. Standing for the majority of the day will burn 30K (yes, 30,000) more calories each year which is about 8 pounds of fat!
  5. Standing makes you concentrate better, get more work done, and increases productivity.
  6. The Center for Disease Control published a study showing that a sit-to-stand desk can combat the negative effects of being sedentary all day.
  7. Standing desks look 150% more badass than regular desks, and you'll feel the difference within the first month of purchasing one.

Get a Standing Desk!  (I named mine Megatron)

My standing desk aka Megatron totally kicks butt.  Megatron was totally worth the $700 from Autonomous because I can run my whole personal training and internet marketing businesses without having to worry about wrecking my back by sitting all the time.  

Get your own standing desk here: http://bit.ly/2hcJhpY

That's totally an affiliate link for Autonomous.ai by the way.  You get $25 off, and I get $25 towards my Ergonomic chair.  I could care less about my $25...  just get your butt in a standing desk.  (or is it up a standing desk?)
Sources:

http://www.nextdesks.com/blog/sitting-standing-facts
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How to Lose Weight (5 reasons you're not!)

2/18/2017

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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:
  1. Mr. & Mrs. Excuses
  2. You aren't willing to make Sacrifice
  3. You've set an End Date
  4. You're making Small Goals (10x them!)
  5. You're not Investing in Yourself

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.
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Is sticking to your diet really that HARD?

1/30/2017

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Seriously...  Is not eating crap really that Hard?

'Just so we're on the same page here, the "diet" I'm referring to is a paleo lifestyle.

I'm a huge advocate for actually eating real food instead of jumping on these shitty programs like weight watchers, slim fast or the latest fad diet.  

Learn all about the Will Power Nutrition Plan!  

In a nutshell - it's eating real food with emphasis on adding 2-3 fermented foods to your plate per day.  

(You can eat as much real food as you want!)
eating right

So, is it really that HARD to eat right?!

Eating Crap takes just as much effort as...
Eating Right!

Eating real food, losing weight, and feeling better about your body isn't hard at all.  

Losing a loved one is hard.  

Watching a family member slowly fade away from multiple sclerosis is hard.  

Choosing what the right food to put in your mouth isn't hard.  

Ordering coffee black instead of light & sweet isn't hard.
Eating shit food may seem easy on the outside.  You don't need to cook much because McDonalds never runs out of hamburgers.  You don't need to prepare because Dominos is just one call away.  

Wrong, eating crap food is just as difficult as eating right!  

Think about it...  You're in the gym 2-3 times a week, and then eating crap 5 meals a week.  It takes a ton of mental effort to justify your actions.  Excuses aren't fun or easy to make.  Constantly making excuses weighs heavily on your ego.

Letting yourself down takes more effort than you think. 
fitness danbury ct

The Solution - Getting Big Wins

Two things you'll need to realize to truly make a pivot in your lifestyle:
  1. Eating right isn't hard
  2. Winning takes just as much effort as losing

You can win the battle with your eating habits.

Don't start tomorrow, or next week...  

​Start today.  
​
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Introducing Skip Dilauro, Certified Personal Trainer

1/23/2017

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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. 
CT Personal Trainer

Skip is a great addition to the Personal Training Team here in New Fairfield

Although Skip has never gotten the proper introduction. (here it is buddy)  

Honestly, Skip doesn't really need a introduction.  He's a really nice guy, and an all around great personal trainer.  We're happy to have him on the Will Power Personal Training team (although he really hates this picture!)

Skips Training Mantra is:  

​Be Present, Stay Focused and Remember...

Consistency over time produces results

    Schedule your Personal Training Consultation with Skip

Submit
New Fairfield Personal Training
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Mobility -  The Voodoo Band

1/11/2017

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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:
  • Improving Joint Mobility
  • Relieving Pain (seriously - it's almost like its magic)
  • Decreasing your Recovery Time

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...
  • Before your workout (Prime Time Fitness ftw!) 
  • After your workout to help recovery
  • When you're not working out  (I personally spend 15 minutes doing mobility before bed)

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?

Rogue Fitness has an awesome selection of mobility tools, but don't totally nerd out!  Chances are after seeing their selection you'll want everything on the website.  

​You can get them at the link below.  I don't make any affiliate cash off of selling the products.  They are just great, and use them myself.
Rogue Fitness Voodoo Bands

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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!

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Treating Gout Naturally

12/22/2016

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How to Treat Gout Holistically

One of my clients skipped a workout the other day because the Gout in his foot was too painful.  Gout sucks, but there are easier ways to get rid of it than you think.  Quick Disclaimer - I'm not a doctor, so this is a suggestion.  This isn't medical fact, and will probably never be medical fact.  When big pharma starts making serious cash off of holistic remedies then you'll see doctors giving you similar advice.  Before I get on a rant...  lets get to the facts!
gout remedy

What is Gout?  
What Causes Gout?

Gout in a nutshell is a build up of uric acid.  High amounts of uric acid pile up around the join leading to serious pain.  There are many different causes of gout from high stress, excessive protien consumption, lack of getting to the gym, genetics, and of course wining and dining on the daily doesn't help!

3 Quick Easy Remedies for Gout

Did you say 3 quick easy remedies for gout pain?  I sure did.  These fixes for pain caused by gout are just plain simple.

1)  Apple Cider Vinegar Remedy

At Will Power Personal Training we already tell all of our personal training clients to chug that nasty holistic goodness known as Apple Cider Vinegar.  Apple Cider Vinegar, also known as ACV is a great anti-inflammatory, and sure enough any remedy with anti-inflammation properties will help to reduce pain.  
apple cider vinegar for gout

2) Eat tons of Cherries *The most fun remedy for gout*

Ok, maybe not TONS of cherries, but consuming 15 cherries a day will be able to cut that gout... out!  There have been studies that eating cherries, or drinking cherry juice resulted in a lower risk of new gout attacks.  I'm sure you want to find these studies about cherry's impact on gout, so here you go!  
Study on Cherries fighting Gout Pain
cherries for gout

3) Cut the Sugar to cut the Gout Out!

Seriously, cut that sugar, achohol, and don't have any fun ever again.  

Just kidding, but your Gout pain is really killing you then you might want to eliminate at least one of those two devils I just mentioned.  

Your sugar intake is pummeling your whole body, like Mike Tyson vs a fourth grader.  

Your body just can't handle sugar, so it reacts by shooting inflammation throughout your body.  Cut the sugar, and you'll be able to cut your gout medications out.  
Gout Treatment

Healing the Body instead of the treating the Symptoms

Will Power Personal Training CT focuses on healing the body farther than just treating symptoms.  Those solutions to gout pain will do more than just treat your gout pain; solutions like apple cider vinegar consumption, eating cherries, and cutting out sugar will heal your entire body.  

Healing your body with natural food from a good source is very important.  To get more information about seeing a "personal trainer near me" in Connecticut read more about Will Power Personal Training, or shoot us an email at willpowerfitnessnf@gmail.com.

By the way, I'm not expert writer so if you find a typo or my grammar is terrible, please let me know.   
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How to Exercise on Your Own

12/20/2016

1 Comment

 

Don't know what to do in the Gym on your Own?

Having a hard time figuring out what to do in the gym on your own?  

Have you been trying different exercise programs from magazines, fitness blogs, or iphone apps?  

Sounds like a freaking blast!  Not really, actually - that sounds like a bloody nightmare.  There is a ton of bad information out there about exercising, losing weight, and honestly everyone you talk to will have a slightly different opinion.  

Why should you listen to me?  You can read about my Personal Training Background if you like.  To sum it up real quick is that I went to school for this.  I have my degree in Health Exercise Science.  On top of that I've got my NASM Personal Training Certification, Hardstyle Kettlebell Certification, and CHEK Holistic Lifestyle Coaching Certification.  

Not impressed?  Try this out on your own...  and see for yourself.  

Understanding Exercise Routines for the Gym

5 Qualities of a Great Workout!
  1. Lose Weight & Gain Muscle (trim & tone for you ladies)
  2. Safe exercises, because nothing stands in your way to the body of your dreams like a torn ACL!
  3. Corrective exercises, because chances you're among the 75% of the world that has back pain.  (get rid of it)
  4. A Fun Workout!  Losing weight needs to be something you're looking forward to.
  5. Easy! Like SUPER-EASY. 

I'm sure these 5 steps didn't look SUPER-EASY...  Let me break it down for you.
exercise tips ct

Step 1)  The Warm Up

You'll want your warm up to handle the majority of your corrective exercise.  Corrective exercise is done for two reasons:
  1. Loosen Tight Muscles
  2. Activate Weak Muscles
For example, if you suffer from low back pain there is a very good chance you have tight hips and a very weak butt.  You'll want to stretch your hips, and do some glute raises to activate your butt.  Throw in 5 minutes of walking on the treadmill or 50 jumping jacks and you've got a better warm up than 90% of the people at gyms in Danbury CT.

​Step 2) Choosing Exercises

Instead of looking around the gym to see what the biggest dude or fittest chick on the gym floor is doing just follow these simple steps!
  1. Find a pushing exercise that you're good at.  Some examples of pushing exercises are: pushups, bench press, dumbbell chest press, and handstand pushup.
  2. Find a pulling exercise that is fun.  A few examples of pulling exercises are: pull up, assisted pull ups, inverted row, and seated cable row.
  3. Find a squatting exercise that you love.  There isn't much variety for squats, but you can definitely choose from a regular squat, jump squat, sumo squat or a barbell squat.
  4. Find an exercise with a bend in it.  Examples of a bending exercise are:  deadlift, kettlebell swing, more hip extensions, and cardio rowing.
  5. Find a core stability exercise.  The best core stability exercises are planks, hollow holds, and more planks.  Add some weight to your plank or put your hands on a ball to make it more interesting. 
  6. Find an exercise that requires balance.  Personal Trainers call this proprioception which is a fancy way of saying unstable, but stable.  You can start with doing one arm exercises or balacing on one leg, and progress to squats on the BOSU ball or pistol squats. 

Step 3) Choose a Workout Style

Crossfit has done a great job at making some of the workout styles very popular as of late.  Those Crossfitters need to work on their corrective exercise, but that's another blog post entirely.

Choose from one of these styles of workouts to keep things fun, easy, and effective.

AMRAP - As many reps as possible in a period of time.  For example you may grab 6 exercises you like from above, and toss them together for a spicy 12 minutes straight.  In that 12 minutes you'll be able to set a record, write it down, and beat it in later workouts.

Ladder - Ladders are the most fun workout types, because you start with a high number and slowly work your way down.  For example, you might start with 60 seconds balancing on 1 leg, 50 seconds in a plank, 40 kettlebell swings, 30, 20, 10, etc.  You get the idea behind this workout style!

Strength - Strength focused workouts are used to get really good at one specific exercise.  For example if your goal is to do a pull up then you'll want to do 5 sets of 3 assisted pull ups with 1 minute of rest in between.  After your strength workout you can add in a AMRAP or rounds. 

Rounds -  Similar to the Ladders, this workout requires you to do "X" number of rounds of a workout to be done.  For example you might have 10 pullups, 10 pushups, 10 squats, 10 kettlebell swings, 10 seconds in a plank with a 45 pound weight on your back, and 10 pistol squats.  Your goal is to do 3 rounds, with 2 minutes of rest between each round.  

Step 4)  Putting it all together

You'll now want to take your warmup, exercises, workout style and throw them all together into a fun & effective workout.  I'm writing this post for Jody, because she wanted to have some easy workouts to do up at school.  Here's one of Jody's workouts:
100 Jumping Jacks
90 Kettlebell Swings 35#
80 Kettlebell Cleans 25#
70 Situps
60 Inverted Rows
50 KB Windmills 15#
40 KB Snactches 18#
30 Clean -> Front Squats 25# 1 handed
20 Calories on the Rower
10 Burpees

​Jody - your standing time for this workout is 27 minutes!  
Have fun letting out a can of whoop ass on this workout up at school!  
exercise tips danbury

​Step 5)  Cooldown & Reflect

Make sure to get your cooldown in.  A cooldown is a great time to work in some mobility for any injuries you may have.  If you've got any back pain then start with 10 press ups, and work into a hip flexor stretch.  

I always make sure my clients are learning a new mobility or stretch prior to leaving the gym.  

Take time to reflect on your workouts.  What was hard?  What was easy?  Did I push myself hard enough?  Ask yourself those questions, and write down your workouts so you can come back to beat those times.  

These workouts will help you keep yourself accountable.  If you still need someone to help you be accountable then just give Will Power Personal Training CT a quick call at (203) 260-0639 or shoot us an email at willpowerfitnessnf@gmail.com

Jody, kick some butt at school!  Keep working at it, and you'll succeed.  
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