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Our Blog: Helpful Information, Answering Frequently Asked Questions, and Things We Find Interesting

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

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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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Our New Personal Training Website

12/12/2016

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Will Power Fitness & Our New Website

Hey everyone!

Will Power Fitness has grown in the past few months, and we're getting more clients, more results, and more interest from other places besides New Fairfield.  To accomadate that peaked interest in our Personal Training Programs we've changed the name of the website from WillPowerFitnessNF to PersonalTrainersCT!  

Having the domain name PersonaltrainersCT will allow us to reach a broader spectrum of people throughout Connecticut.  My friends & family are always asking if I'd be willing to drive down to Fairfield a couple times a week to do some personal training.  Anyone who's driven from Danbury to Fairfield knows that route 25 is the worst stretch of road imaginable.  

My plan to have a second location of Will Power Fitness in another area of Connecticut within 2017.  In order to accomadate that we need a website without "NF".  Don't worry, I'm not going anywhere!  I love it here at Prime Time Fitness in New Fairfield.  
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