Wednesday, July 22, 2015

HOW IMPORTANT IS YOUR IPHONE?



Hey Gang

NOW THAT  I HAVE YOUR ATTENTION

One question I often get asked is....

Dave, How many days a week should I workout?

I wish I had a dollar for every time someone asked me that question.

Let me first answer your question with a question.

(Something I learned from my clever [wife who wins almost every argument)

How many days a week do you take a shower?

Let me ask you another question.....

How many days a week do you brush your teeth?

I'm really hoping you answered everyday.

Now that you admit to brushing your teeth and taking a shower everyday, let me ask you another question.

Just a couple of hundred years ago, did our ancestors brushed their teeth and took a shower everyday?

Highly unlikely?

As a matter of fact.... NOPE

We didn't have running water til 1930's.

And as far as tooth brush is concerned....

Toothbrush was developed in the 15th century.

So over the years we've have trained ourselves to AUTOMATICALLY take care of our hygiene.

It's a NON NEGOTIABLE.

As a matter of fact an annual survey of Americans' perceptions about inventing and innovating, found that technologically advanced items significantly lag in importance behind the toothbrush,
which was developed in the 15th century.

Yup, tooth brush is definitely more important than the iphone.

Imagine for a second going to work without taking a shower or brushing your teeth.

We wouldn't dare think of doing that.

But yet...

For some reason we tend to "negotiate" ourselves right out of a workout, don't we?

Working out is "hygiene" for your mind and body.

So here is my challenge to you.

Next time you "negotiate" yourself out of a workout...

You might as well "negotiate" yourself out of a shower and a tooth brush for the day.

I bet then you'll think twice about missing your workout, wouldn't you?

Something to think about?

Dave Knapp NCSF-MCPT,CNS

PRINCETONBOOTCAMPS@YAHOO.COM

HEALTH AND WELLNESS,PERSONAL TRAINING, FITNESS,DIET, EXERCISE,
FITNESS BOOTCAMPS,  

Tuesday, July 21, 2015

HOW WOULD YOU LIKE TO SLOW THE AGING PROCESS

Would you like to slow the aging process?

Researchers at the world-renowned Harvard University have
confirmed...

There's been a medical breakthrough to slow down aging.

It started when a college in Texas ran a test on three 20-year
old volunteers.

All they had to do was stay in bed for three weeks.

Here's what happened at the end of the 3-week experiment...

Everything had changed!

* Their heart operated less efficiently...
* Their blood pressure skyrocketed...
* And even their cholesterol levels shot way up!

Basically, all three test subjects looked and performed at like

40-year-olds!


The major contributor appeared to be inflammation from lack of
movement combined with a "normal" diet.

But for people who suffer from aches and pains, simple movement
can be difficult.

If you've got aches and pains, ditch the Tylenol and ibuprofen.

Who needs the chemicals in their body!?

Nature has a cure, and the secret lies in 13 common foods that
actually FIGHT pain and inflammation

Foods like:

1. Cherries
2. Blackberries
3. Raspberries
4. Blueberries
5. Strawberries
6. Celery and Celery Seeds
7. Turmeric
8. Ginger
9. Salmon
10. Mackerel
11. Herring
12. Flax Seeds and Flax Oils
13. Raw Walnuts and Walnut Oil

Eating these foods regularly will decrease inflammation, and make
it easier for you to keep on moving!

Using your body will not only add years to your life, but life to
your years

DAVID E KNAPP NCSF-MCPT,CNS
DIET AND EXERCISE,HEALTH AND WELLNESS,PERSONAL TRAINING NUTRITIONAL ADVICE, 

Sunday, July 19, 2015

FUELING YOU BODY THE INTELLEGENT WAY

HOW TO PUT A NUTRTIONIST OUT OF BUSINESS
Do you shovel snacks into your mouth while at the computer, barely noticing the taste—or amount—of the food you're eating? Do you still believe it's a crime not to finish everything on your plate? Habits that make it impossible to take off those extra pounds may be so ingrained you aren't even conscious of them. The good news: Experts say you can teach an old dog new tricks—and that learning to break these old patterns and substitute better ones is a key ingredient to a successful diet. Even better news: In time, these healthy routines will become such a part of your life, they will be second nature. That means not only that you can lose the weight but that you can keep it off, too. Below, nine psychologists' tips for training yourself to avoid overindulging.


1) Less is more.

"If you eat less often, it will become a smaller issue in your life," says James Rosen, Ph.D., professor of psychology and director of University of Vermont's Weight Control Program. "Contrary to popular belief, 'grazing,' or eating several small meals and snacks throughout the day, isn't a good way to lose weight for people with self-control issues. The more often you eat, the more you expect food is going to be available and the more you think that it's okay to eat whenever and wherever you feel like it. So, decide on your eating times—not more than three or four times a day—and don't eat in between, no matter the size of the snack."


2) Declare a No-Food Zone.

"Decide on the eating places in your house—just your dining room table, for example—and declare other places No Food Zones," says Rosen. If you have a habit of eating in your car, in front of the television, or while you're at the computer, make those No Food Zones—even for healthy snacks. If you train yourself to eat only in very specific situations, you will learn to control food cravings outside of normal meal times."


3) Remember: Location, Location, Location.

"Make sure that you eat your meals in one certain place," recommends Robert Jamison, Ph.D., a clinical psychologist and an associate professor in anesthesia and psychiatry at Harvard Medical school. "When you have a craving, tell yourself you can have whatever you want, but you have to eat it in an unusual place—like the bathroom or garage—that doesn't have familiar environmental cues like the couch in the TV room." So, if you really want that hot fudge sundae go ahead and eat it, but eat it in the garage," says Jamison. It won't be as much fun, so you might stop and think about whether you're eating it because you're hungry, because of a craving, because you had a long day and you think you deserve it, or because you're watching your favorite show. The more conscious you are of what you are doing, the more chance that you'll make changes."


4) Make rules and stick to them.

"To avoid calories, you can simply establish a rule for yourself: Never eat anything unless you bought it or asked for it," explains Jamison. "That way, you won't have to torture yourself every time someone brings cupcakes to work." Not to mention birthday parties, goodbye parties, Valentine's Day, Girl Scout cookie season, Halloween...


5) Eat dessert first.

Do you always vow to skip dessert but end up ordering it anyway once the waiter brings the dessert menu? Judith S. Stern, Sc.D., professor of nutrition and internal medicine at University of California and vice president of the American Obesity Association, says, "If you are going to eat dessert, eat it first." Why? "Because of what is called the Thanksgiving Dinner Effect. You're stuffed and can't eat another bite—certainly not of turkey—but then dessert comes, and of course you can find room for a piece of pumpkin pie. So don't try to avoid the inevitable. Eat dessert and order less for the rest of your meal. You might get some stares, but so what?"


6) Exercise before dinner.

"Exercising temporarily decreases your appetite, so if you want to avoid overeating, work out before a meal," says James O. Prochaska, Ph.D., a clinical and health psychologist, author of Changing for Good, and the director of the Cancer Prevention Research Center at the University of Rhode Island. "One of the reasons weight loss is so tough is that it's not dependent on a single behavior, it's about how much we eat and how many calories we burn up. The most common mistake people make is trying to simply reduce calories without exercising."


7) You've got your whole meal in your hand.

"If you want to lose weight, the most important element is not what you eat—it's how much you eat," says George L. Blackburn, M.D., Ph.D., associate director of the Division of Nutrition at Harvard Medical School. "People don't realize the volume of food they're eating and the speed at which they're eating it. To figure out how much you should be eating, put your hand over your plate and see how many palm- or fistfuls of food you have on it. A serving size of meat, fish, or poultry is about the size of the palm of your hand; your closed fist is the volume of one cup of pasta or rice. Don't forget that you have your measuring device with you everywhere you go. Also make sure at least twenty minutes passes between the start and end of a meal—even if you have to get up and leave the table somewhere in between first and last bite."

8) Eat mindfully.

"Another source of people overeating is the hectic pace of life that afflicts virtually everyone," says Michael Lowe, Ph.D., professor of clinical and health psychology at MCP Hahnemann University in Philadelphia. "We get geared up, and eating becomes an afterthought; we simply grab things to eat along the way. So set aside half an hour of calm, relaxed, focused eating for each meal. Mindful eating—when you're aware of what you're choosing to eat and how much you are eating and when you are starting to feel full—is difficult when you're grabbing what you can find and gobbling it in front of the television before running out the door to a meeting."


9) Stay positive.

"Analyze how you're eating and exercising, but take a benevolent and accepting attitude," says Dan Kirschenbaum, Ph.D., director of the Center for Behavioral Medicine in Chicago and a professor of psychiatry and behavioral sciences at Northwestern University. "Don't be moralistic. When you eat a piece of chocolate cake, don't think of it as 'cheating.' Instead, focus on staying positive, and see your overeating as a problem to be solved, not as a moral transgression. Eating is your normal response to stimuli; it is tough to break established patterns and keep resisting it all the time. Keep fighting the good fight, don't give up, be proud of any progress you've made

10) Plus Exercise:
    Choose a proram that fits your life style.  You can workout at home,with a personal trainer, In a small group atmosphere or in a Bootcamp environment.
    Just make sure you work with someone that is knowledgeable in fuctional and metabolic training to get you the best results.  There are plenty of different programs to choose from.  Each with their own rewards.
   David Knapp NCSF-MCPT,CNS
PRINCETONBOOTCAMPS@YAHOO.COM
HEALTH AND WELLNESS,DIET AND EXERCISE,NUTRITION, PRESONAL TRAINING.FITNESSBOOTCAMPS, SMALL GROUP TRAINING

Tuesday, July 7, 2015

HOW TO KICKSTART FAT LOSS NOT BRAIN SURGERY



 How do I kick-start fat loss?

Our first step to tightening up is always the same: Stop eating crap…

The crap category includes simple sugars like cake, candy, pie, sodas, etc.; pasta, bread, fruit juice (a few servings of fruit a day is okay, but the juice alone spikes insulin, the fat-storing hormone).

Just doing that MOST OF THE TIME will have you seeing and feeling the fat begin to melt away (be patient).

We say to cut the junk "most of the time" because you should allow yourself a Victory Day once a week, like Saturday or Sunday (shift it to Thursday Thanksgiving week).

That "off-eating day" satisfies any cravings, which should prevent binges during the week, but it does something even more important…

By boosting your calories and carbs one day per week, you stoke your metabolism big time. Your lean machine will stay revved--in high gear--as long as you don't go overboard…

To put it another way, if you get obsessive and you're too strict for two to three weeks without a break, your metabolism slows to a crawl--and that means your fat loss stalls.

So there's your reason to have a loose-eating day--indulge a bit to keep torching fat. Look forward to it; it's a good thing...

Your next step is to make sure you're getting five or six protein-charged meals each day. We strive for 15 to 30 grams of protein at each--because protein helps you shovel fat into the energy furnace. New studies verify that.

You can get protein from a shake or solid food, like Greek yogurt, cottage cheese, nuts, jerky, chicken breast, fish, organic 2 percent milk, etc. Have protein at each meal, and...

Always start the day with a protein-charged breakfast to kick-start your metabolism--for example...

Breakfast: Bowl of oatmeal with protein powder stirred in and a boiled egg on the side.

Mid-morning: A few hours later, have a protein shake.

Lunch: Cottage cheese and fruit. Or Sandwich and salad

Mid-afternoon: Greek yogurt and some nuts or another protein shake.

Dinner: Some type of lean meat and vegetables plus a salad. (Remember, no pasta or croutons.)

Eat like that most of the time and soon you'll look and feel sublime. To review…

Step 1: Start eating clean--cut the crap food from your diet.

Step 2: Have a cheat, or Victory, day once a week to satisfy cravings and stoke your metabolism (but don't go overboard).

Step 3: Make sure you're eating five to six protein-charged meals a day (protein drinks can help with convenience, but you can do it with solid-food meals too--like Greek yogurt).

Remember, the above is merely a diet "template." You will have to adjust portion sizes up or down, number of meals, etc. to fit your individual needs, metabolism and activty level
DAVID KNAPP NCSF-MCPT,CNS
princetonbootcamps@yahoo.com

Monday, June 15, 2015

UNTOLD FITNESS SERCETS REVELED


I hope you’re sitting down for this one because today I’m going to pull back the curtain and share with you something huge. In fact, I believe that this is the biggest secret to attaining that perfectly fit body that you’ve been after for so many years.

If you’re like most fitness enthusiasts then your perfect body has eluded you for quite some time. It’s not that you aren’t trying to workout and eat right, it’s just that you haven’t been able to find that one thing to take you all the way to success.

Now, my friend, you’re about to find out what that one thing is, and your fitness results will never be lacking again. It’s quite simple, and yet stands as the truest and most important fitness advice you’ll ever receive…

The big secret is that…Your daily habits create your body.

What do I mean by daily habits? The things that you consistently do on a daily basis determine your body’s shape, strength and stamina.

That’s it. Nothing else matters as much as those daily habits.

The problem is that most of us have bursts of fitness motivation, when we eat clean and workout hard for a short time…but then the motivation wears off and we go back to our daily habits. That familiar routine that gives us comfort and security.

Your only focus, when it comes to shaping up your body, should be to make and keep a handful of healthy, daily habits. When these healthy habits become your comfortable routine, then you’ve hit fitness gold.

This is great news for two reasons:
  1. First, when you do something habitually it no longer requires a lot of brain power or motivation to get it done. It pretty much happens automatically. So once you’ve settled into your daily habits you’ll easily maintain them.
  2. Second, once your daily habits have been around long enough to transform your body, you get to give up the struggle of trying to lose weight. That quest, which has taken up so much of your time and mental energy, will be put to rest, leaving you time to go out and enjoy your life. Go crazy, kiddo! Once you’ve achieved that body of your dreams the ride is just begun. Now the fun really begins.
And so today take a few moments to determine which healthy, daily habits you will begin to include in your daily life, and continue to prompt yourself to do these until it becomes automatic and comfortable. While each and every one of you have unique situations and abilities, here is a general list of ideas of healthy daily habits to get you started…
  • Daily resistance training workout – same time each day.
  • Daily cardio bonus workout (walk, jog, bike etc) – same time each day.
  • Daily protein shake to replace breakfast or lunch.
  • Daily water drinking – bring your water bottle with you.
  • Daily green drink.
  • Daily salad at one meal.
  • Daily bonus push-ups at home.
Go on, get working on your own personal list of daily fitness habits. Make these realistic actions that you could fit into your daily life, and watch as your body effortlessly transforms over the next several weeks.

Quick note for you overachievers: resist the urge to commit to difficult or extreme daily habits. You aren’t having one of your fitness bursts right now, that fizzle out shortly – these habits are meant for the long run. So instead of saying that you’ll run 6 miles each day, only commit to 2 miles. Do those 2 miles ever day for a few months and you’ll see the value and truly life-changing powers of a daily habit.
DAVID KNAPP NCSF-MCPT,CNS
WWW.PRINCETONBOOTCAMPS.COM

Wednesday, May 13, 2015

LOSE BELLYFAT WITH TWO OUTSTANDING EXERCISES

DID  YOU KNOW THAT JUST 2 EFFICIENT EXERCISES PUT TOGETHER WILL MAKE

YOUR FAT CRY AND DROP THAT BELLYFAT FASTER THAN ICE CREAM MELTS ON A

HOT DAY.
 
WOULD YOU LIKE TO KNOW WHAT THESE EXERCISES ARE?  SURE YOU WOULD.

THE FIRST IS AN OLD RUSSIAN EXERCISE THAT WILL GET YOUR HEART RATE

THROUGH THE ROOF.

IT IS THE ONE AND ONLY KETTLE BELL SWING.  DONE CORRECTLY GENERATING ALL

THE POWER THROUGH THE HIPS THIS  EXERCISE WILL SLIM YOU DOWN RAPIDLY.

THE NEXT EXERCISE IS THE MOST BENEFICIAL BODYWEIGHT EXERCISE THERE IS.

IT IS THE ONE AND ONLY SQUAT THRUST.

THESE 2 EXERCISES DONE IN LADDER FORM  WILL MAKE YOU SMILE WHEN YOU LOOK IN THE MIRROR.

LADDER FORM MEANS

15 KETTLE BELL SWINGS
 15 SQUAT THRUSTS
14 KETTLE BELL SWINGS
14 SQUAT THRUSTS
 
THESE ARE DONE IN SUCCESSION UNTIL YOU REACH ONLY ONE REP.

THIS COMES TO 120 REPS PER EXERCISE OR 240 TOTAL.

AT ABOUT 3SEC PER REP  THIS SHOULD TAKE ABOUT 12- 15 MINUTES.

THESE ARE LOW IMPACT EXERICSES THAT WILL KEPP YOU BURNING FAT FOR HOURS AFTERWARD.

GOOD LUCK
GIVE IT A GO
DAVID KNAPP NCSF-MCPT,CNS
PRINCETONBOOTCAMPS@YAHOO.COM

 

Wednesday, April 29, 2015

FITNESS LIES YOU HAVE BEEN TOLD



Hey Gang,
Nothing bugs me more than when good people are misled by fitness myths. These myths sabotage results and keep people miles from their goal weight.

So I’ve got to warn you about the bogus rumors going around about strength training. I don’t want to see you held captive by a faulty belief.
Don’t fall for one of these 4 myths and miss out on tremendous potential results.

Strength Training Myth #1: Muscle Can Turn Into Fat

Why would anyone want to build muscle if they think it could morph into fat over time? Don’t worry; this myth is seriously bogus.

Muscle tissue is muscle tissue. Fat tissue is fat tissue. One can't become the other.

Strength Training Myth #2: Strength Training Makes Women Bulk Up

Sure, strength training increases muscle tissuee on your body, but too many women interpret this to mean they'll look like a roided 1970s body builder builder...

The truth is that the female body simply doesn’t naturally contain large enough levels of testosterone to put on bulk muscle without a very focused and dedicated effort. Rest assured, ladies, strength training gets you lean and to lose weight.

Strength Training Myth #3: Exercise and You Can Eat Anything

This makes me cringe, as I’ve seen so many people, CLIENTS AS WELL thanks to Facebook, throw away their hard-earned fitness results by eating too much of the wrong stuff. Even if you strength train daily at an intense rate, your total calories still matter. To top it off, most people overestimate how many calories they burn as well as underestimate how many calories they eat. Talk about a fattening combo.

For best results, maintain a calorie-controlled diet filled with fresh, wholesome ingredients in addition to a regular, challenging strength training routine.

Strength Training Myth #4: High Reps And Light Weights For Toning

This myth, made popular in the 90’s, says that very high repetitions of very light weights would result in a toned physique. Sorry, not true. These high repetitions will increase your muscular endurance but will not add strength or tone.

In order to truly challenge your muscles, gain strength, and have less fat and more lean muscle... heavier weights with lower reps are a requirement.
Typically your repetition range will be around 8-12. Now don't get this confused for thinking "OK, I did the magic number 10...laa laa laa laa." Nooooo. Those 10 repetitions were very-very challenging. Ask yourself if you were to be paid $1,000,000, would you be able to muster one or two more?
DIET AND EXERCISE,HEALTH AND WELLNESS,FITNESS,INTERVAL TRAINING,PERSONAL TRAINING