Wednesday, February 3, 2016

FITNESS TEST HOW WELL DID YOU DO?





 I know someone who can bench press 500 pounds, but gets exhausted when
he carries groceries up the stairs. #ThatsNOTwhyyoulift

C'mon, let's leave the bench press contests for another day. 

Here are 3 fitness tests to go after with tenacity if you find 
yourself in a rut or want to know your starting point...

Fitness Test # 1 - The Core Test

Can you hold a plank for a full 2 minutes?

I'm talking about maintaining those abs braced hard, not letting
your hips sag AT ALL. Can't hold it for 2 minutes? Let's get that
core stronger. Add in these moves 2-3 times a week into your routine...

Spiderman Climbs
Mountain Climbers (at a SLOW pace)
X-Body Mountain Climbers
Ab Wheel Rollouts
Hand Walk-outs
Variety of Planks
High-Rep DB Rows
etc., etc.

Here's an ab finisher you can plug into your routine twice a 
week to improve your core strength and endurance (while building 
a bullet-proof back).

It's not fancy - VERY simple. 

Do the following superset 3 times, resting for 30 seconds after 
each superset.

Ab Wheel or Stability Ball Rollouts (10)
Spiderman Climb (8/side)
Then rest 1 minute followed by ONE plank to failure. Try to improve 
your time each week on the plank.

Fitness Test # 2 - Bodyweight Squat Test

This will test lower body muscular endurance.
Sit on a chair with your knees bent, feet flat on the floor just 
outside shoulde our legs should show a 90-degree angle.

Stand up.
Sit back down until you're on the chair or bench.

Repeat as many times as you can using just your legs (no hands 
on your knees for leverage). Once you can't keep a tempo of taking
1 second to come up and 2 seconds to lower yourself, you're done. 





Not there yet? No problem. Here's how to fix it...

You might have muscular imbalances. Start doing single leg 
work like a variety of lunges, split squats and the evil Bulgarian 
Split Squats. Replace your normal squats with one of those.

If you're behind a desk all day, then focus on bringing your 
knees out to the sides as you lower yourself into a bodyweight squat. 
You have tight hips and you need to unlock those. 

Fitness Test # 3 - The Pushup Test

You guessed it - you'll be testing your upper body muscular 
endurance. Your pushing muscles allow you to... push stuff.

#MindBlown

It's simple... Do as many pushups as you can (your chest needs to 
be only about 2-3 inches from the floor for it to count). Use a tempo
of 1 second to go down and 1 second to come up. Once you break that 
tempo, you're done. 

Also - keep those elbows tucked (you'll save your shoulders).




Don't measure up?

It's simple - practice pushups. That, and include a variety of DB 
Chest Presses into your program, focusing on the eccentric 
(lowering) phase.

Take the DB Chest Press for example. Take about 5 seconds to 
lower the weight and one second to press it up. This will tax your 
muscles more, while building up endurance.

The same goes for pushups - focus on eccentric pushups. So take 
about 4 seconds to lower yourself, and one second to come up.

You'll jack up your endurance while at the same time, fry your 
abs. You're very welcome. 

Have fun with those tests and remember - you don't have to become
a legend with all of them. Focus on one goal at a time. 

Challenge yourself leaner and get out of your rut
David E Knapp NCSF_MCPT
princetonbootcamps@yahoo.com

Tuesday, January 26, 2016

HOW TO OVERCOME WINTER WEIGHT GAIN



How to Overcome Winter Weight Gain
Today, we’re taking a hard look at winter weight gain.  It’s a common problem—people tend to pack on a few pounds during the winter months.
But we want to fight back, and we hope you will join us.  Let’s get after this now, while winter is still in full force.  We’ll have less to deal with when the warm breezes start blowing!

The good, the bad…and the solution

Although winter weight gain varies from person to person, research shows the average gain to be five to seven pounds!  Some people gain this extra weight because they have Seasonal Affective Disorder—a type of winter depression.  But most of us can’t blame winter depression for our tendency to pick up extra weight during the winter months.
So, why does winter weight gain happen?  According to Lawrence J. Cheskin, MD, founder and director of the Johns Hopkins Weight Management Center, it happens because we eat more and move less during the winter months1.
This is bad news and good news.  It is bad news because it would be kind of nice if we could blame our cold-weather corpulence on something exotic like the jet stream cycle and waddle off for another espresso.
But it is good news because we can do something about it.  We don’t have to greet spring with softer middles and tighter clothes.  So let’s celebrate leap year by tackling winter weight gain with our weapon of choice here at Fitness Revolution:  discipline.

Hour of decision

According to Merriam-Webster, discipline is a “rule or system of rules governing conduct or activity2.”  This is perfect.  In order to fight winter weight gain, we have to discipline ourselves to follow some rules. 
Here we go…
1.  Banned language: For the next several weeks, do not allow yourself to say, “Just this once.”  If you pay close attention, a ‘just this once’ situation comes up practically every day.  You go to a retirement party.  You take spouse out for a birthday dinner.  Someone brings a meal by your house because you’ve been sick.  Your co-worker brings in the leftover pizza from last night’s party.  Your child has leftover Valentine’s Day candy.  You have to say no every single time.  Otherwise, you will never get ahead.
Just grit your teeth, resist what others are having and make good food choices.  I’m not saying it is easy.  I am saying it is necessary.
2.  Plan your occasional splurge, and do not deviate from the plan. Unending deprivation is never a good idea, but you have to be intentional about the time, place and food that you let yourself splurge on. 
Love the hot wings at your favorite restaurant?  Then let’s make a deal.  Eat clean for six days.  No cheating.  And then at the end of those six days, go have the wings.  Guilt free.  Just enjoy them.  Then set the next goal.  But you are not allowed to deviate from your plan in the meantime.
If you do, you lose the wings. 
Don’t waste your fun calories on something that doesn’t compare to those wings!
3.  Keep moving.  Exercise is not an optional activity.  Now more than ever you have to get your body in motion.  Exercise is very effective at preventing weight gain—and that is what we’re after right now.  Don’t even worry so much about losing pounds; just work to keep the winter scale-creep from happening to you. Try to get some cardio in at least six days a week.
Remember:  spring is coming.  Let’s be ready for it, and leave winter weight gain behind.


Sources
1http://www.webmd.com/diet/features/5-tips-to-avoid-winter-weight-gain
2http://www.merriam-webster.com/dictionary/discipline

DAVID E KNAPP NCSF-MCPT,CNS
WWW.PRINCETONBOOTCAMPS.COM

Tuesday, January 19, 2016

WHAT MOTIVATES YOU



What Motivates You?

The statistics

Brace yourself.  According to Rod K. Dishman, Ph.D., director of the Behavioral Fitness Laboratory at the University of Georgia, nearly 50 percent of people who begin an exercise program drop out within the first 6 months.  The question is, “Why?”  What is it about sticking with a fitness routine that causes so many people abandon it?
The answer?  Motivation.  They don’t want health and fitness badly enough.  It is a simple fact of human psychology that if we want something badly enough, we’ll do everything we can to get it. 
Your challenge is to find out what motivates you to get serious about fitness and stick with it.

Unlocking your motivation


Dan Napagitano found motivation.  Told by his doctors that he was minutes away from a heart attack, Dan decided to fight back.  Even though he had not been in a gym in  years, He picked up the phone and told me he was serious and determined this time.   Dan had been a client of mine before but I had to fire him.  I did not want to take his money if he was just going through the motions.  I told him call me when your head is in the game.
You do not have to be part of that 50 percent who quit.  You can stay committed and finish strong.  It is all about finding what motivates you personally.
Here are some possible motivators for you.
1.  Do it for your health. Consistent exercise and healthy eating are the two very best things you can do for your health.  You will develop a strong, healthy heart, reduce your chances of many cancers, prevent diabetes, keep a sharp mind and resist dementia and avoid many of the common ailments that come with aging.  It is possible to age without decay, and the key to this is exercise and eating well.
2.  Do it to look better. Appearance isn’t everything, but most of us care how we look.  A strong and healthy person just looks good.  And it isn’t all physical.  Your demeanor will change as you develop the confidence that comes from the discipline of fitness.  You will appear more energetic and confident because you will be more energetic and confident!
3.  Do it to relieve stress.  Really!  It isn’t a cliché.  Exercising really does cause physical changes in your brain and nervous system that results in feelings of calmness and well-being.  In fact, you may get so hooked on the mental benefits of exercise that you will crave it!
4.  Do it to be strong.  If you have never done focused weight training, then you literally have no idea of the total transformation that you will feel after just a few weeks.  There is nothing like bending over to pick something up that normally results in discomfort, strain and even pain, only to find out that it is a piece of cake!  And by getting strong now, you reduce your risk of age-related falls and fractures because you have the core strength and balance to keep yourself stable.
It is worth taking the time to discover the powerful motivators in your life.  Don’t worry about ‘bribing’ yourself:  do what it takes to get yourself moving.  Find out what makes sweating worth it.  Find out what you want more than that brownie. Your health is at stake; in fact, your very life is at stake. It’s time to transform yourself.
DAVID E. KNAPP NCSF-MCPT-CNS
princetonbootcamps @ yahoo.com

Sunday, December 6, 2015

YOU CAN OUT TRAIN A BAD DIET NOT!!!!

If there is one thing for certain when it comes to fitness, it’s “You Can’t Out Train A Bad Diet”
 
No matter how many  body weight circuits you do, how many hours you spend on the treadmill or many miles you run.
 
If your diet sucks then you are NEVER going to get the results you are looking for.
 
And that was so apparent to me when I weighed 200-lbs of Male PMS (Puffy Muscle Syndrome).  I hit the gym 6 days a week, but my ate a ton of pasta and went out drinking every weekend and no matter how hard I trained my body never changed.
 
It wasn’t until I cleaned up my eating, stopped the weekend drinks and cut out the junk that my body rapidly went to 170lbs ripped in less than 5 months.
 
And after almost 20 years it’s been that way ever since. Remember  I talked about making nutrition a lifestyle?
 
Eating healthy to burn fat, while you build muscle is definitely not the complex rocket science a lot of people make it out to be.
 
 
a)   Veggies – put your main focus on veggies primarily green with all you meals but eat others as well.
b)   Protein – have a lean source of protein with all of your meals and vary them as much as possible. 
c)   Fruit – add some fruits in the morning – berries are great
d)   Fat – make sure you get healthy fats
e)   Starchy Carbs  - you need starchy carbs to fuel and recover from your metabolic HIIT workouts – Potatoes in all varieties, rice and gluten free oats are good choices BUT if you want to lose 20 or so lbs then skip the starchy carbs for a few weeks to get going
 
 
Start your focus on veggies. Like a mentioned above, I stick primarily with green but also throw in things like tomatoes and carrots to ensure I have a wide variety. Juicing helps to ensure I get lots of veggies.
 
Then add some lean protein. Chicken, fish, pork, certain kinds of red meat and egg whites.
 
Nobody needs more than 150 grams of
protein per day. In most cases 100-120 do the job.
 
I know that's hard to believe but just try it.
 
Fruit come next, like berries which I primarily eat in the mornings in my oatmeal,cottage cheese or Greek yogurt
 
 
Also make sure you're getting some healthy fats in.
 
 
Finally, you need some starchy carbs to fuel and recover from workouts. One of the most important meals of the day, if you are using my metabolic high intensity training is post workout.
 
Your body needs to replenish the glycogen stores lost during the workout and starchy carbs in your main ingredient.
 
Potatoes of all varieties, rice, and gluten free oats are all
good choices.
 
If you have more than 20 pounds of fat to lose you are going to perhaps skip the starchy carbs for just a couple of weeks to get
rolling.
 
That’s it, simple and effective.  No crazy diet plan that has you starving yourself or yo yo up and down in weight.
Till Next Time
Stay Fit Stay Happy
David Knapp NCSF-MCPT,CNS
princetonbootcamps@yahoo.com