Fit Father Project FF30X Workout Review

At Fitness Life Change we constantly talk about not just changing your life for 30 days, 60 days etc…. although we do need to start off small, but we always emphasize a huge “Lifestyle Change” that becomes the norm!

Yes we all know it is hard to do, but your best and longest lasting results in health will come via this method!

That is why we were delighted to come across Dr. Anthony and the Fit Father Project! More importantly their awesome workout program called FF30X.

One of our biggest frustrations is when people come to us asking about working programs they have heard about or seen on TV etc…. While these are all not bad, a lot of them are just trying to get you in the door to sell you something else.

Not to mention they can be more confusing to beginners.

So… Who Is FF30X For Anyway?

Well Dr. Anthony targets males over 40 in this workout, but truth be told the workout would work for anyone, but a lot of it is designed for men, so woman if your man has been looking for a change keep reading!

Truth be told both men and woman have different needs when it comes to working out and more importantly diet.

If you want to skip this review and see every single detail about the workout >>CLICK HERE<<

no-think-meal-plan-ff30xSo Is There An FF30X Meal Plan Diet?

Yes there is and we have to say it is pretty awesome!

One of the big take aways with this meal plan is to really just print it out and take an hour or so to go over it and read it!

You want to understand why and what you are eating. Once it clicks and you understand how your body needs food for fuel and when it needs it, things get a lot easier.

He basically created what he calls the “No Think” meal plan that lays out exactly what the best foods are, the shopping lists, the recipes, and scheduling of meals.

You won’t be hungry and you will be losing weight while eating great foods!

Dr. Anthony’s one client VJ actually just followed the meal plan and started walking 30 minutes a day and has lost something like 50lbs! He didn’t even do the workout plan which is killer!

If you want to skip this review and see every single detail about the workout >>CLICK HERE<<

What Is The FF30X Workout Plan?

This is the 30 day workout that will get your metabolism cranking and building some lean muscle.

The best part is Dr. Anthony gives you some options if you have access to a gym or not.

If you have an even set of kettle bells all the better, but you can use dumbbells as well.

You are not set up to fail with this workout like a lot of others do. What I mean by that is many of the more popular workouts have you cranking out workouts 6 days a week for at least an hour and lets be honest…. that will burn people out real quick!

Been there done that!

The truth is you need rest! Rest is when your body gets stronger and repairs itself.

FF30X is set to give you the rest days and builds in more workouts during the 30 days and gives you options.

The RX8 workout is a KILLER! You are gonna get worked, but it is a straight to the point workout that gets results.

Dr. Anthony finishes you off with some basic old school lifting to really round your body off.

30 days of this and you are gonna see results! BUT… again this is a BIG BUT, it is not just about 30 days right?

This is about the future and your fitness lifestyle…

Maybe this workout will keep you doing it over and over again although they do offer different phases and you get passed the 30 days.

Maybe it will get you to be more active in gym classes or obstacle races or something else.

What we don’t want is you to do this for 30 days then just go back to the bad habits you were doing before.

We need a habit/ lifestyle change for the better to continue!

If you want to see all the details about FF30X then >>CLICK HERE<< and you can read all the details.

I wanted to lay out the basics and let you know that YES this is a QUALITY workout and once you do the RX8 if you get through it 😉 you know that results are gonna follow.

Heck just changing up the diet alone is going to make you feel like new after a week of it!

Also they offer 2 FREE things.

FREE One Day Diet Plan: >>CLICK HERE<<

FREE killer 24 min workout: >>CLICK HERE<<

So check it out and if you get the workout please give us your review of FF30X from the Fit Father Project!


The Many Health Benefits Of Popcorn


Many times when people think of popcorn, they only envision eating it at a movie theater or during a comfy night at home watching television. There are a number of health benefits associated with eating it. It is a healthy snack that can do everything from help with regulating a person’s blood sugar to aid in the prevention of cancer and more.

Popcorn History

  • Anthropologists have been able to identify remnants of popcorn in Mexico and Peru dating as far back over 4,900 years ago. In fact remnants have been found in the American Southwest dating more than 2,450 years ago. In the 1820s, popcorn was sold under the names of Nonpareil or Pearl. In the 1840s, American magazines like the Yale Literary Review started referencing popcorn. The word popcorn was included in the dictionary starting in 1848. During the Great Depression, it became a very popular food because it was extremely inexpensive. Today, Americans are estimated to eat over a billion pounds of popcorn every year.


  • Popcorn can provide a person’s body with important fiber. A serving of less than 4 ounces of popcorn can provide more than 14 grams of fiber. Diverticulitis is an inflammation of polyps in a person’s intestines. Consuming regular amounts of dietary fiber can decrease the chances of developing this condition by more than 39 percent. It can also provide relief for people who suffer from irritable bowel syndrome. A high-fiber diet also decreases the chance of developing kidney stones, gallstones and more.


  • Free radicals are produced in a person’s body to assist their metabolic process with operating more efficiently. When too many free radicals are produced, they can start to kill important enzymes in the body. Antioxidants have the ability to eliminate excess free radicals. Many scientists agree that it contains super antioxidants known as polyphenols. This can improve a person’s circulation as well as digestion and more. Studies suggest that popcorn contains more polyphenols that vegetables or fruits.


  • Free radicals do more to a person’s body then kill important enzymes; they have also been linked to people experiencing age-related symptoms. This involves age spots, wrinkles, cognitive decline, dementia, osteoporosis as well as macular degeneration and blindness. Popcorn is a food that can help people feel happy and healthy as they age. This is a result of popcorn’s powerful ability to battle the effects of free radicals.

Weight Loss

  • A standard cup of popped popcorn contains less than 35 calories. That is estimated to be as much as five times fewer calories than the same amount of regular potato chips. The high level of fiber contained within popcorn makes a person feel full. Popcorn is known for its ability to restrict the release of ghrelin, which is a hunger hormone. This can be an important food for people who struggle with overeating. Popcorn can provide lower calories and enable people to feel full. It is low in saturated fats. The natural oils contained within popcorn are healthy for a person’s body.


  • Popcorn is a whole grain. This means it has been determined to contain bran. Consuming popcorn is similar to eating breads, cereals as well as rice. Popcorn can stimulate peristaltic motion. This will relax a person’s intestinal muscles. It is a way for an individual to maintain the health of their digestive system.

Blood Sugar

  • The fiber in popcorn can have a positive effect on a person’s blood sugar. When an individual’s body has a sufficient level of fiber, it can properly regulate the release of insulin as well as blood sugar. People who do not consume a sufficient amount of fiber experience fluctuations in their blood sugar. This is not good for people who have diabetes. Popcorn is a food that is recommended to anyone who must carefully manage their blood sugar levels.

Additional Nutrients

  • Popcorn does provide a person with trace levels of thiamin, niacin, B vitamins, B6 as well as folate. It also provides the minerals iron, magnesium, copper, manganese, zinc, and phosphorus. A single cup of popcorn can also supply over five grams of carbohydrates. Very little fat occurs naturally in popcorn. The fat popcorn does contain is healthy polyunsaturated and monounsaturated fats. It has no trans fats or saturated fats, which are not good for a person’s health.


  • Nutritionists agree that popcorn is a healthy snack. The problem comes when people overwhelm this healthy snack with too much butter, salt or other types of toppings. Doing this can reverse much of the healthy impact provided by popcorn. Health experts recommend people avoid microwave or pre-packaged popcorn. In these situations, an excessive amount of butter and salt have already been included. Once microwave popcorn begins to pop, there are chemicals in the packaging that can break down or destroy the phenolic compounds provided by the hull of the corn.

Sodium Recommendations and Your Health


Sodium has been a buzzword in the nutritional community for the past few decades. Primarily the focus has been on what the daily recommended intake should be and how Americans need to lower their consumption of sodium. Health experts have stated that consuming too much salt will increase the risk of developing high blood pressure, heart attacks or strokes. While the negative health impacts or sodium are understood, consumers need clear guidelines of how much sodium to watch in their diet.

Sodium Recommendations: How Much is Too Much?

Medical and nutritional experts cannot agree on how much sodium is too much. Over the past few decades Daily Sodium Recommendations have varied greatly. Overall, the recommendation is to keep sodium intake between 1,100 and 2,300 mg per day. But intake recommendations are unique to a person’s age and overall health.

  • Facts on sodium’s benefits are inconclusive, but there is clear evidence pointing to the harm sodium can cause in overabundance. Sodium levels that are too high or too low can cause significant health problems. However, with the exorbitant amount of sodium found in processed foods in our country, people are most likely to have a sodium level that is too high.
  • Fast food servings on average contain 4,000 to 8,000 grams of sodium. Add your other meals to the day, no matter how low in sodium they are, and you’re way above the daily recommended intake.
  • The Food and Drug Administration will be issuing “voluntary” salt reductions guidelines for food companies to follow. They expect that this will create major change in the amount of sodium found in foods. Although food manufacturers aren’t required to follow the new guidelines, if one company makes the change, others will follow suit.

Your Sodium Intake

Monitoring your own sodium intake can be more challenging than anticipated. There is a lot of sodium hidden in foods that taste good but don’t seem salty. Amy Myrdal Miller, MS, RDN, Senior Director of Programs and Culinary Nutrition at the Culinary Institute of America makes a couple of recommendations to lowering your sodium intake. Her recommendations are listed below:

  • Prepare meals at home, using whole foods that are naturally low in sodium.
  • Use cooking techniques that mimic the flavor profile salt provides without the extra sodium, such as roasting or caramelizing food.
  • Consume Umami-rich foods such as tomatoes, onions and mushrooms increase your sodium sensory perception.

These techniques will allow consumers to enjoy the salty perceptual experience without over consuming sodium.

The type of salt consumed can also make a difference in a diet. Amy Myrdal Miller recommends using diamond crystal kosher salt. The larger diamond crystals contain 60 percent less sodium than regular table salt. Despite current trends, sea salt contains the same amount of sodium as regular table salt. Seasoned salt contains slightly less sodium due to the additional seasonings.

Ultimately, keeping your sodium intake within the range of healthy consumption can be done by preparing and eating whole foods. Make a conscious effort to reduce your sodium intake, avoid major health complications and improve your overall well-being.

Quick & Easy Abdominal Workout


Working your abdominal muscles is just like working any other muscle. Work it hard, give it rest, and see results. The hardest part about your abs is that if they are under a layer of fat they are very hard to see. So regardless of what ab workout you are choosing to do, you will need to clean up that diet if you ever want them to really show.

This is a very quick and easy ab workout you can do anywhere. Abs can be tricky so always switch up what you are doing. if you are doing the same routine over and over it will get easier. Abs are funny because you can think you have a tight core, then switch up your routine and WoW feel that burn. So with that said… give this a shot and let us know what you think.

Oh… and one more thing. Remember our Fitness Manifest. It is a great read, but also remember that getting a Six Pack is tough work! Think about how many people you know that have one? If you do they are probably working out and eating very very well or they are some genetic freak 😉 Just know that even though you might not see a six pack that you are working hard and doing what is right for your overall health!




Apple Cider Vinegar: Everything you need to know!


Want to kick a** and actually look good doing it?

Seems like wishful thinking, doesn’t it?

But with Apple cider vinegar, you might just be able to squeeze in the ‘looking good’ part.

As for kicking a**, train harder! Apple cider vinegar has been all the rage now and not just for its culinary use.

What is it and what is so special about it?

What is Apple Cider Vinegar?

Fermentation is one of the oldest known processes to mankind. It was fermentation of wine that led to production of vinegar, in the first place.

Cider means strong drink or wine. It was the Greeks and Romans who fermented apple cider vinegar from soured apple wine. Who knew our pantry staple had such a rich history?

Apple cider vinegar or ACV, as it is commonly known, is a pale amber colored liquid. It is made by crushing apples and squeezing out the liquid.

Bacteria and yeast are added to kickstart fermentation, converting sugars to alcohol. A secondary fermentation process converts alcohol into vinegar. It has a sour taste, owing to the presence of acetic acid and malic acid.

A high quality Apple cider vinegar is made from organic apples. It is unheated, unfiltered and unpasteurized. This ensures that all the beneficial enzymes, pectin and trace minerals are retained within the finished product.

Why is it Beneficial?

The benefits of ACV come from its powerful constituents like acetic acid, probiotics, magnesium, potassium and enzymes.

We all know that not all bacteria are bad for us. We need some good bacteria with us and on us, literally! Acetic acid has the ability to get rid of the bad bacteria, but at the same time, it promotes the growth of good bacteria, making it a powerful antibacterial agent. [i] [ii]

unfiltered, raw apple cider vinegar

On the other hand, it is also rich in polyphenols. Polyphenols are known to play an important role inprevention of Alzheimer’s, osteoporosis, cancer, cardiovascular diseases and diabetes.

Did You know? ACV has been in use since 5000 B.C, according to historical records

How to Use It?

  • First things first, everyone should have a bottle of ACV in their pantry. It is a multitasker and can make your life easy, no kidding!
  • From its use as a mouthwash to salad dressings, it is your go-to for almost everything. How you use it depends on what you are using it for. For example, it has an internal use as a mouth wash or as a digestive aid. But it also has an external use as a skin toner or for rinsing your hair. [iii]

Secret Uses of Apple Cider Vinegar

We all know that apple cider vinegar is used in salad dressings, but did you know that there is so much more to ACV than that? Some secret uses of ACV are given below.

· As a hair cleanser. · As an all-natural deodorant.
· As a hair growth stimulator. · As a natural soother for sun-burns.
· As a skin toner. · As a mouth wash.
· As a teeth whitener. · As a wart remover.
· To ease varicose veins. · To soothe a sore throat.
· As an antiseptic, antifungal and an antibacterial. · To clear a stuffy nose.
· As a detoxifying agent for your body. · As a digestive aid.
· To maintain low blood sugar levels. · To lower cholesterol.
· For weight loss. · As an energy booster.
· As a leg cramp reliever. · Non-toxic cleaner for home.
· As a weed killer. · As an odor neutralizer.

As a Hair Cleanser

What is worse than going out in your black dress and having dandruff flakes white washing it?

Our scalp is protected against bacterial and fungal elements by secretion of sebum that maintains a pH of 4.5 and 5.5.

Regular use of shampoo and other chemicals alter this pH and make our scalp vulnerable to infections.

The acetic acid in ACV helps maintain a normal pH and thus prevents dandruff build up.


An additional benefit of rinsing your hair with ACV is that it prevents build up of sticky residue from hair gels or sprays, restoring life to your locks. When applying ACV, let it stay in your hair for at least three minutes to get maximum benefits, before you rinse it out. So get ready for dandruff-free, lustrous locks!

As a Hair Growth Stimulator

Losing hair can be emotionally and physically very demoralizing. Though your genetics do play a role in your hair growth pattern and thickness, there are some environmental factors that do affect it, as well. ACV is a potent stimulator of blood circulation to the hair follicles, which is important for hair growth and for preventing hair loss. Couple apple cider vinegar with a good scalp massage and you’ll be seeing a difference in your hair growth, pretty soon.

As a Skin Toner [v]

  • Getting acne in your 20’s and 30’s may seem far fetched, but the truth is for some people, it never really ends. It all boils down to maintaining a normal skin pH, just like our scalp. Mixing together 1 tablespoon of ACV with two cups of water and a cotton ball, is all you need to get a clear, glowing skin. The alpha-hydroxy acids and acetic acid in ACV help restore the normal pH of your skin, minimize pores and also act as an anti-blemish agent. If you feel that it is drying out your skin, use a light-weight moisturizer after using this toner.

As a Teeth Whitener

A visit to the dentist has to be the most dreaded thing, topping even a visit to your in-laws!


Yellowed, stained teeth are always a turn off, as they reflect your personal hygiene.

Just plain old brushing will never do the trick. To bring a sparkle to your teeth, you need an extra zing!

What is better than your ACV to give you that?

Dilute ½ teaspoon of ACV in a cup of distilled water and use it for gargling in the morning. Brush normally afterwards. A magical, sparkling smile is all yours! And it's not just the magical, sparkling smile you get but you also get the additional benefit of disease-free gums.

Make sure you use it once a day only to prevent tooth enamel from weakening.

As a Wart Remover

As unsightly as a wart can be, getting it removed by a doctor can scare the hell out of anyone. If you are the kind to skip a visit to the doctor, then ACV is here to help you. Soak a cotton ball in ACV, apply it to the wart and cover it with a bandage. It may take a week to work its magic, but you’ll be wart-free soon enough!

To Ease Varicose Veins

Varicose veins are superficially dilated and enlarged veins. They not only give a spider-web like appearance to the skin, but also cause discomfort. Though surgery is the only cure for almost all the cases, there are some mild cases that respond well to treatment with ACV. Massaging ACV gently over the varicose veins increases the blood flow and eases symptoms such as pain, heaviness, swelling and tingling.

As an Antiseptic, Antibacterial and Antifungal

Apple cider vinegar has been used as an antiseptic since ancient times and as mentioned earlier, it has strong antibacterial properties. It kills off bad bacteria and maintains the good bacteria of your body, thereby keeping a balance.

It acts as a strong antifungal and is considered to be extremely useful for fungal skin and toe infections.

ACV is rich in probiotics, which staves off candidiasis. But for candidiasis, along with consumption of ACV, you’ll have to control your sugar intake as well.

To Sooth a Sore Throat [vi]

A sore and itchy throat is not what you need when you have a big presentation to make.

Apple cider vinegar with a fresh apple

No need to panic and run to the drug store. Just open your kitchen pantry and you have your solution right there!

Apple cider vinegar is loaded with vitamins and probiotics, boosting your immunity and getting rid of your sore throat, fast.

Just take 2 tablespoons of ACV with a glass of water, thrice daily and you are good to go.

If you are not a fan of gulping down ACV, gargle it with warm water after every hour!

Did You Know? Hippocrates used to prescribe it for colds and coughs.

To Clear a Stuffy Nose

A stuffy nose is mostly seen in colds, flus and allergies. Yes, it can be very annoying, specially for young children. But the most important repercussions of a blocked nose are that it can lead to ear infections or worsen a respiratory tract infection. So it is important to unblock a stuffy nose. ACV is rich in potassium that thins out the nasal mucus, plus it is rich in acetic acid which prevents germ growth. Drinking it with honey and warm water can be helpful.

As a Detoxifying Agent

Detox is en-vogue. In todays world, you don’t get a lot of products that are pure, leading to accumulation of toxins in our body. Detox is simply a method to get rid of all these toxins from our body, using all-natural substances. And what can be more natural than organic apple cider vinegar? It helps improve circulation throughout the body, detoxifies the liver and binds to toxins, leading to their easy removal from the body. It stimulates lymphatic drainage, which is important for detoxification. ACV also maintains the pH in the body.

As A Digestive Aid

‘I have never had tummy troubles’, said no one ever. When your favorite food is on the table, it is hard not to overindulge. You might be feeling it later on, and that too, not in a good way! So prepare ahead if you know you are going to overeat. Sip diluted apple cider vinegar at least 30 minutes before settling down for dinner. It not only helps in settling that stomach, but the pectin in ACV helps in controlling the intestinal spasms, as well. An additional benefit is that since it maintains normal pH, it also helps in acid reflux and heart burn.

Did You Know? Apple cider vinegar is there to relieve your itch, whether it is from an insect bite or from a jellyfish sting.

To Lower Blood Sugar Levels [vii]

Apple cider vinegar for reducing blood sugar levels?? Seems too good to be true! But research has shown that consuming apple cider vinegar before dinner actually reduces post-prandial glucose surge. This is good news for diabetics, who are insulin resistant. ACV also increases insulin sensitivity, similar to Metformin, a drug used by diabetics. It is pretty amazing that a simple chemical like vinegar possesses so many qualities. You can consume it as a salad dressing or take it diluted in water.

Apple cider vinegar with a fresh apple

To Lower Cholesterol

The wondrous list of benefits of apple cider vinegar is never-ending. More research is needed to find the correlation between lowered cholesterol levels and ACV consumption in humans, but a study has found positive results in lab rats. However, according to one Japanese study, half an ounce of ACV a day lowered cholesterol in people. So, it looks promising!

For Weight Loss [viii]

Now that is a dream-come-true in a bottle! Acetic acid in ACV is the game-changer when it comes to weight loss. It suppresses appetite, revs up your metabolism, reduces water retention and interferes with body’s digestion of starch. It all adds up to bring out a svelte you! But like anything else, this should be combined with a healthy diet and regular exercise regime.

As an Energy Booster

We all have those days when we don’t want to get out of bed, let alone go to work. Daily stress and strenuous exercise can lead to lactic acid accumulation. Though it may seem counterintuitive, but ACV is the perfect antidote. The amino acids within ACV, potassium and enzymes, all work together to give you an energy boost. So the next time, you are rattling your brain to find the perfect excuse to miss work, get up and have diluted ACV.

As a Leg-Cramp Reliever

Leg cramps are usually caused by electrolyte imbalances and can be painful. Leg cramps can be severe after strenuous exercise, when you are likely to be dehydrated. Since ACV is rich in potassium, it is only logical that it will help in relieving your leg cramps.

As a Non-Toxic Cleaner Around Home

Looking for a good anti-bacterial cleaner? That bottle of Apple cider vinegar eating dust in your pantry is the solution. Mix equal parts of ACV with water and you have your all-natural, organic and strong anti-bacterial ready to kick those germs away for good!

As a Weed Killer

As a person who loves gardening, weeds are your worst enemy. They are unsightly and irritating, plus they are not easy to get rid of. Apple cider comes to the rescue, yet again. Spraying a mixture of ACV, salt and dish soap effectively kills weeds and any other plant that it comes in contact with. So avoid spraying it on plants you want to keep!

As an Odor-Neutralizer [ix]

An unexpected benefit of Apple cider vinegar is its use as a natural deodorant. You can use it as your own all-natural deodorant, by rubbing it in your armpits, or use it as a room odor-neutralizer by placing it in a dish. Just thinking about stinky feet can give you jitters, but you can get rid of foot odor by cleaning them with ACV-soaked towels.

As a Fluff-inducing Agent in Baking

Want to have a soft, fluffy slice of cake or maybe a cookie? This one kitchen hack will go a long way. Just add ACV to your recipe and you’ll have the lightest possible baking goods, without any residual odor or taste of ACV.

As a Salad Dressing

Of course, this had to make the list. Needless to say, it gives flavor to your salads!

Apple Cider Vinegar for Weight Loss

Apple cider vinegar has been popular for a long time now, specially when it comes to weight loss. From supermodels to just about anyone, apple cider vinegar tops the list. The exact mechanism, by which it helps in weight loss, is not known, though a few theories have been in circulation.

  • It helps in weight loss by controlling blood sugar levels and by reducing cravings.
  • It aids in digestion and relieves constipation, which may play a role in a seeing a low number on the scales.
  • It also acts as an appetite suppressor. It gives a feeling of satiety, so that you eat less.
  • ACV is rich in enzymes and organic acids. It speeds up metabolism and increases the rate at which fat is burnt. In effect, it prevents fat accumulation.
  • As mentioned earlier, it detoxifies the body. When our body is rid of toxins, all bodily processes become more efficient. This leads to energy expenditure and, in short, weight loss.
  • Although, as valid as these points are, this is not a quick fix. It takes time and aids in weight loss, which is permanent in most of the cases.
  • For maximum weight loss benefits, mix 2 teaspoon of ACV in 8 ounces of water and drink it once a day.
  • Slowly and steadily, increase the drinking frequency to a maximum of three glasses per day.
  • Since it is acidic in nature, drink it with a straw to protect your teeth enamel.
  • To kick start your metabolism, it is recommended that you drink it on an empty stomach, early in the morning.
  • Always drink it in a diluted form, as it is acidic in nature.

Fun Facts About Apple Cider Vinegar

  • It is a fantastic natural de-tangler. Instead of a conditioner, you can use ACV to smooth down your hair strands.
  • It makes your hair shiny and gives a model-like gloss to your locks.
  • Sun-bathing is fun while it lasts. You can relieve post-sunbathing pain and peeling skin by applying ACV-soaked cloths over the area.
  • The acidity of ACV is enough to prevent bacteria, like E.Coli, from propagating. The only condition being that ACV is pure and organic.
  • Cobweb-like strings and a murky appearance mean that ACV is of the best quality.
  • Although it is made up of sugars, it has very few calories. Each tablespoon has around 3-5 calories.
  • It is rich in electrolytes like potassium and can be used to prevent dehydration during strenuous exercises.
  • ACV was one of the first disinfectants used and is still in use today.
  • An Apple cider vinegar- flavored lollipop is available in market to stop hiccups. It just so happens that the sour taste of ACV actually stops the hiccups in their tracks!
  • Soak in an apple cider vinegar bath to remove dirt and pollutants.

Who Shouldn’t Be Using Apple Cider Vinegar?

Just like any other thing on the market, there are some restrictions to ACV use. As beneficial as it is, it can be harmful, too, for some of you out there.

Expectant Mothers

Although, no research has been done in this regard, but pregnant and breast-feeding mothers are warned against using ACV. It is always better to play safe, then be sorry later on.

Diabetic Patients

Diabetics need to be careful, when consuming ACV. As ACV helps in lowering blood sugar, diabetics need careful monitoring to prevent going into hypoglycemic shock. Taking ACV with insulin can lower potassium to dangerously low levels. So it is advised to carefully monitor, both glucose and potassium levels when taking ACV.

Specific Medicine Users

People who are already on potassium-lowering medications, need to be careful when consuming ACV. Low potassium levels can lead to muscle cramps, weakness, nausea and even paralysis.

Remember, even if you do not fall in any of the above categories, ACV consumption in moderation is the key. Do not over-do it. Exercise and a healthy diet have to be combined with it to get optimal results.

Apple cider vinegar is a must-have in your kitchen pantry. It is not just for your culinary adventures, but your beauty escapades and household chores that also need this miracle chemical. It is a magic potion in a bottle and you need it in your life!










How To Do More Pull Ups


I am sure you have heard stories about guys that are in super shape and all they do is pull ups, push ups, sit ups and other body weight resistance type moves. It is really true! You can look great and also increase strength, by just doing those exercises, but there are a few issues.

Since the title of this post is “How To Do More Pull Ups” I am going to focus on that!

Pull ups are one of the toughest exercises to do because if you cannot even do one pull up, how are you supposed to get better at it? Well don’t worry… you will get better at it in time.  By time it all depends. If you are new to pull ups and can do 3 or 4, I would almost guarantee I can help you double your pull ups in as little as 2 weeks! For Realz!!

How Many Pull Ups Can You Do? Find Your Baseline

  • You need a baseline so you can track your improvement. Not just a baseline of how many pull ups you can do, but also how long can you hold onto the bar and hang… can you pull up and hold your arms at 90 degrees?
    • Test this out and just write down how many pull ups you can do, how long you can just hang onto the bar for, and if you can pull up how long you can hold your arms at 90 degress for.

Let’s Assume You Can Do 3 – 5 Solid Good Form Pull Ups

  • Here is our goal…. 20 Pull Ups & 20 Curl Ups – Pull Ups “Palms facing away” – Curl Ups “Palms facing at you”
  • Do as many pull ups as you can rest 30 seconds then do as many curl ups as you can.
  • Repeat this under  you have completed 20 of each.
    • You might be able to do  3 -5 at a time for the first set or two, but it will get harder. So even if at one point you are only able to do 1 then just keep going under you hit 20. It might take you 10 -15 rounds of this to do it, but trust me if you keep this up you will be a pull up pro in no time!

Let’s Assume You Cannot Do Even One Pull Up Or Can Barely Finish One

  • You are going to need some help. An assistance band or one of those assisted pull up machines at the gym will help.
  • These will help take off some of your weight and give you “assistance” in completing your pull ups.
  • Pick a band or a weight that allows you to still work hard, but will allow you to get in a solid 4 -5 pull ups. You don’t want to feel like you are just bouncing up and down.
  • You can use the same principals I mentioned above.
  • Also focus on negatives “coming down slowly for a 3 -5 second count” and pausing at certain points and holding yourself there for a 3 – 5 second count.
  • Jump Pull Ups – you can also attempt this. Basically stand under the bar and jump. Use the momentum from the jump to grab the bar and pull yourself up.

Hit The Weights

  • Don’t forget about using weights?
  • If you are a beast with your pull ups then add a weight vest or a dumbbell in your feet to get more resistance and get stronger.
  • Pull Downs – Start performing pull downs… go light, go heavy just keep track of your sets, reps and weight used.
  • Biceps Curls – Hit the curl bar and beef up those biceps. This will help with  pull ups overall especially the curl ups.

Hit The Playground! Yeah Seriously

  • Playgrounds are awesome places to get better at body weight resistance moves. I have 3 boys so whenever we hit up a play ground I am looking for the monkey bars, rings, pull up bars, etc… pretty much anything I can hold onto and swing from.

How Often Do I Do This?

  • Depending on how you are attacking it with these methods I would shoot for at least 2 times a week if not there, or you could do something like this.
  • Monday – Pull Up Bar Work | Wed – Weights/Pull Downs/Back | Friday or Saturday – Pull Up Bar Work

That is the cool thing about getting stronger with these types of exercises. You can really start to have some fun out there and do cool stuff you never thought you could do, like impress  your 7, 4, and 2 year old by being the coolest dad at the playground 😉

I hope this gives you some ideas going forward with getting better at pull ups. I would love to hear some of your ideas, exercises, experiences or whatever that can help us get better at pull ups and/or other body weight resistance exercises.




Stephen Amell Workout Plan


If You Enjoyed This, Please Share It. Thx 😉

Hey so before I go into Oliver Queens, I mean The Hood, I mean The Green Arrow… Wait I mean Stephen Amells workout plan or roughly what he is doing I have to say this!
Start watching ARROW! I kept seeing it pop up on Netflix since I have been binge watching Daredevil, Luke Cage, The Flash etc…. For some reason I just thought The Green Arrow looked corny. I really had no clue about that character, but after I watched the first episode I was hooked! Even better Netflix has 4 season and they are currently on Season 5 now! #winning
So as of now I am a few episodes deep into season #2 and of course have noticed that Stephen Amell is pretty JACKED! I was curious what he was doing for his workouts and how much stunt work he was doing. He rocks the salmon ladder in his lair and handfuls of other body weight type exercises.

Stunt Work:

  • So it turns out Stephen Amell is doing a good amount of his stunts which I read about here, here, and here…., but of course we can’t have the star of the show doing all the stunts although it seems like he would like too! That is where Simon Burnett comes in who is Stephens’ stunt double.


Functional Strength:

  • I thought it was pretty awesome when I saw some video of Stephen Amell busting out some parkourI have videos listed below so check em out!” which is basically moving from point to point using what is in your path to get there.
  • The point is that he doesn’t just have a great physique he can actually do some legit stuff like the salmon ladder, jumping from ledge to ledge, hanging from bars like a monkey and all that awesome stuff that allows him to do what he does!

Hey Just Follow What He Does In Season 1 😉

The Video That Really Impressed Me

  • This is only about a minute long and just shows a cool little session doing some obstacles. I think the coolest part is at the end. He messes up, but the fact he is hanging on that bar with one arm shows a lot of strength. Go try and hang from a bar with one arm just standing there, then try and jump onto the bar and hang. YUP not easy!

Just Listen To Stephen Amell & He Will Set You Straight

Main Points About His Working Out & Fitness:

  • Workouts are always changing “I think this is key in any training regimen”
  • Doesn’t do weights that often
    • Enjoys running & body resistance exercises like
      • Chin Ups
      • Pull Up Variations
      • Ab Work
      • Push Ups / Hand Stand Push Ups
      • Triceps Push Ups
      • Balancing Exercises & Planking
  • Manipulating his own body weight is a true test of his strength

I mentioned this early about functional strength and this is exactly what he mentions. He says he is more impressed with someone who can do 30 pull ups rather than bench 300 lbs because one has an application in the real world! Well said.

20 Minute Video Of Stephen Amell Doing Different Training Sessions:

  • Follow this and you will be well on your way to an awesome physique!

Here is a quick cheat sheet of what he does in the video above.

  • 5 Wide Pull Ups
  • 5 Close Curl Ups
  • 5 Side To Side Pull Ups w/attachment
  • 5 Toes To Bar
  • 10 Kettlebell Push Ups With Exercise Ball
  • Elevated Knee To Elbow Kettlebell Push Ups 10

Double Nickle 5/5

  • 5 Muscle Ups/5 Dips – So do 1 muscle ups then while up on bar do the 5 dips – repeat 5 times

Toms Custom Move

  • Barbell Roll Out – Push Up – Jump To Deadlift – Squat Press

TRX – 1 leg kickbacks “left leg” x5 – Push Ups x 5 – lunges “left leg” x5

Other Workout

  • Horizontal Rows x6
  • Dips w/resistance x12 holding 20lb dumbbell with feet
  • Straight leg raise x8 full range then > “90 degree bend at knees” x8 > then 8 more with dumbbell between feet

What If I Can’t Do Pull Ups

So What Does Stephen Amells’ Diet Look Like?

  • I haven’t seen anything super specific, but just like any diet it seems he prefers good proteins and fats. When he wants to get in the best shape possible I have read he cuts out, dairy, gluten, and alcohol. That all makes sense. At the end of the day there are no huge secrets to diet and losing weight. Cut out the garbage, workout, and give it done! Abs are made in the kitchen!

Hey Like This Info? Please Share So Others Can Too! Thanks!

Video Library Of Stephen Amell Workouts

Hey Like This Info? Please Share So Others Can Too! Thanks!

Great Dietary Habits For The Layman


Most fitness and health related magazines have us thinking that good diet habits and an enviable physique are just for people that have impeccable genes and a lifestyle that cannot possible be imitated but this is simply not true. By incorporating simple changes you can make sure that you not only lose weight but also have more energy to sustain you throughout the day.

Trying To Regularize

  • If you are one of the people that eat vast amounts of sugar or are not into home-cooked meals and are always trying out some new restaurant or the other then you will definitely be varying your diet all the wrong ways. If you try to train yourself to eat similar foods then you will be able to train your body to metabolize those foods more easily too. This goes a long way in reducing your weight and also making sure your energy level is maximized.
  • Allotting your calories in a healthy way is also a habit which keeps off the pounds because you can allot more to breakfast than you do to lunch and dinner. Of course everyone’s body works differently but most people have their metabolism ready to go in the morning or after a solid workout so you can take that opportunity to have the sweeter and fattening things as the impact can be minimized.

don't skip breakfastNever Skipping Breakfast

  • It is no joke when health enthusiasts say that breakfast is the most important meal that you can have. “some may say otherwise…” It not only kick starts your day it also determines the energy levels you will have throughout and people who regularly skip it suffer from various types of fatigue. If you suffer from recurrent binge eating then this is a good way to curb that since you are more likely to eat less during the day if you had a good breakfast.


drink more waterDrinking Water Like A Camel

  • Drinking diet coke or fruit juice is not going to complete your liquid requirements and will probably end up making you feel bloated and fat. You need to focus on drinking water and adding lemon in or cold green tea is a great thing to do.  Try to drink as much as possible especially if you are exercising or exerting yourself a lot physically and aim for 8 glasses a day on all days.

Whole foods and Fruits

  • Never skip on eating fruits and vegetables and especially salads. They can be great fillers for in-between meals and can form a lunch or dinner to keep you going when you aren’t in the mood for starch or fattening breads. Low density foods which are whole grain in nature can be incredibly filling and will also curb cravings for sugars and cake (especially so for people that are addicted to chocolate).

Indulge Every Now And Then

  • If you try and keep away from all foods that interest you, you will more likely binge eat and always feel unsatisfied. By treating yourself  once in awhile you can really spice up your game and make sure it is easier to stick to the healthy dietary changes you have adopted. However, do not keep unhealthy and sugary foods around at home in huge quantities if you cannot control yourself because then you will be tempted to eat them at least before they expire or your siblings get them.

Good Food Choices At Restaurants

  • Contrary to popular belief you can totally alter the menu choices at restaurants and it is not set in stone. You can opt to have less cheese in a dish for example and making small changes like this can go a long way especially if eating out is a big part of your lifestyle. If you are frequently eating out, you will need to cut down someway or another or it will become a habit of non-compromise. You can also balance out the calories by having a salad and then something slightly sweet to finish.

Do Woman Gain Fat More Easily Than Men?

Females have a general tendency to gain fat right after puberty naturally. This can be justified by hormonal changes as nature preparing the women’s body for pregnancy, child bearing and lactation, but this doesn’t stop there. Sometimes it’s painfully frustrating for women that they gain fat more easily than their male counter parts, even on same diet.

Lets discuss some of the factors that contribute to women gaining fat more easily than men.

Less muscle, more fat

  • Female body has a greater fat ratio than a male body has. The fat cells use almost 1 calorie per hour while the muscles use 6 calories per hour normally. What does it mean? By simply having more lean muscle mass, men enjoy more calories consumption throughout the day, therefore being less prone to getting fat on the same diet that might make a woman fat.

Slow basal metabolic rate (BMR)

  • Females generally have a slower basal metabolic rate. This can be justified by nature preparing them to have a rate to coupe up with pregnancy requirements. But this also results from various hormonal specifications and life style of females in our society. Also, the above mentioned more fat naturally contributes to slower BMR too.

Working in Kitchen and cravings

  • Women are the ones who’re mostly working in kitchen at home. This means more encounters with edibles and thus more cravings, resulting in unplanned and uncontrolled eating. This often-neglected factor can be a huge factor for weight gain in women alone.

Less outdoor time and activities

  • You need bread? The guy will go get it! you need trash disposed? Well the son or husband will do it. Majority of the outdoor tasks are performed by the men at home. This means that they perform more physical activity than women, resulting in more calorie expenditure and thus less weight gain.

Stress and Depression

  • Due to the gifted nature of females, they’re more prone to being in depression and stress states. It’s not that men don’t have those states, they tend to get over them faster than females.

Studies have shown that during stress and depression, hormonal changes occur in the body and can lead to cravings and direct fat storage too.

By understanding the contributing factors to weight gain, women can modify their life style to minimize their affects and thus prevent unnecessary weight gain!